Bear Crawl (low hip)

Description

How to do Bear Crawl (low hip)

1. 01
   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. 02
   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. 03

   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. 04

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

5. 05

   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.