Lateral Bear Crawl

General And Specifics

• in opposite to the foward walking bear crawl, the gluteus medius and the adductors are trained more intensively
• you can warm up with this exercise, too
• you will need a little space

Starting Position

• begin on all fours
• the arms are stretched and right below the shoulders
• bend the knees to 90 degrees
• the feet are shoulder width apart
• the back is parallel to the ground
• hold the head in extension to the spine

Correct Execution

• lift the knees, so that only hands an toes touch the ground
• now put one hand and the opposite foot to one side
• shift the body weight
• continue the flowing motion by feeding up the other hand and its opposite foot
• crawl as far as the space allows or set a goal for the u turn
• invert the motion and crawl back to the starting point
• do several walks