Corrective Exercise Toolkit

Bear Position / Crawl

Quadruped hover that challenges core stability and contralateral coordination. Base for crawling patterns.

core advanced exercises Integrated core, dynamic stabilization, coordination

Execution

  1. 1Quadruped, then lift knees 2-3 inches off the floor
  2. 2Maintain a neutral spine and braced core
  3. 3For crawling, move opposite hand and foot together
  4. 4Use small, controlled steps
  5. 53 sets x 20-30 seconds static or 10 steps each direction

Cues

Common Errors

Progressions

  1. 1Static hold -> Forward crawl -> Backward -> Lateral -> Add obstacles
Related Patterns

This is a static preview.

Open in Interactive Toolkit →