Home Gym ExercisesBear Crawl
(4.17)
through 30 votes
through 30 votes
| muscles: | Triceps , Pectoralis Major , Deltoids |
|---|---|
| auxiliary muscles: | Lower Back , Rectus Abdominis , Quadriceps , Glutes |
| required: | Doable Without Equipment And Weights |
| optional: | Dumbbells (2), Weight Cuffs |
| fitness level: | Easy |
| exercise type: | Strength, Cardio |
| Variations available (3) |
General And Specifics
- train your endurance, strength and lose weight at the same time
- activates your cardiovascular system and improves the flexibility
- it is a great warm up, too
- you will need some space to do this exercise
Starting Position
- go on all fours
- arms are stretched, the hands are right below the shoulders
- the knee are in a 90 degree angle
- keep the head up and in extension to the spine
- your back is parallel to the ground
Correct Execution
- raise the knees, so that only hands and toes touch the ground
- crawl forward by putting one hand and the opposite foot forward
- for the next step, use opposite hand and foot
- the knees do not touch the ground, keep the hip down
- look down and keep the back straight
- walk a longer distance forward
- afterwards, you can walk backwards (this requires a bit more coordination)
tip for the workout
- use weight cuffs and dumbbells to impede the exercise