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

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

Cues

Knees hover just off the floor
Back stays flat
Quiet, controlled steps

Common Errors

Hips too high
Losing neutral spine
Steps too large
Breath holding

Progressions

1Static hold -> Forward crawl -> Backward -> Lateral -> Add obstacles

Related Patterns

This is a static preview.

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