Bear Position / Crawl
core advanced exercises Integrated core, dynamic stabilization, coordination
Quadruped hover that challenges core stability and contralateral coordination. Base for crawling patterns.
Execution
- Quadruped, then lift knees 2-3 inches off the floor
- Maintain a neutral spine and braced core
- For crawling, move opposite hand and foot together
- Use small, controlled steps
- 3 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
- Static hold -> Forward crawl -> Backward -> Lateral -> Add obstacles
Related Patterns