Bear Crawl
Crawl forward on hands and feet, mimicking a bear.
- 45 secDuration
- 45s timedReps
- No equipmentEquipment
Muscles Targeted
- Full body
How to Perform
- Start on all fours, knees hovering.
- Keep back flat, abs braced.
- Move right hand and left foot forward.
- Move left hand and right foot forward.
- Continue alternating, staying low.
- Maintain a controlled, steady pace.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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