Bear Crawl (low hip)

Description

How to Do Bear Crawl (low hip)

1. 1
   Setup

   Start on all fours with hands directly under your shoulders and knees hovering just an inch or two off the ground, directly under your hips.

2. 2
   Setup

   Ensure your back is flat and your hips are low, roughly in line with your shoulders, maintaining a stable tabletop position throughout your torso. Gaze slightly forward.

3. 3

   Simultaneously move your right hand and left foot forward a small, controlled distance, keeping your hips as stable and low as possible without rotating.

4. 4

   Follow by moving your left hand and right foot forward, maintaining the contralateral movement. Continue crawling forward in a controlled, rhythmic pattern.

5. 5

   Breathe deeply and maintain a consistent low hip position throughout the movement. To move backward, reverse the pattern, pushing off with your hands and feet.

Tips

• Focus on keeping your hips level and low throughout the entire movement; imagine balancing a glass of water on your lower back.
• Take small, controlled steps with your hands and feet rather than large strides to maintain core stability and prevent your hips from rising.
• Engage your core by bracing your abdominal muscles as if preparing for a punch, which helps stabilize your spine and keep your hips low.
• Keep your head in a neutral position, looking slightly forward or down between your hands, to maintain proper spinal alignment.

Common Mistakes

• ×Hips too high: Avoid letting your hips pike up towards the ceiling; instead, actively press your hips down to maintain a low, controlled position.
• ×Lack of core engagement: Do not allow your lower back to arch or sag; instead, brace your core firmly to keep your spine neutral and stable.
• ×Large, uncontrolled steps: Refrain from taking big, jerky steps; instead, move with small, deliberate, and simultaneous contralateral hand and foot movements.