Reverse Bear Crawl
10 reps
On hands and toes with knees off the floor, crawl backward moving opposite hand and foot.
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HAMSTRINGS
Reverse Bear Crawl
The reverse bear crawl has you travel backward on your hands and toes with knees hovering off the ground. Moving in reverse adds a coordination and stability challenge on top of the usual demands on the shoulders, chest, and core, building endurance and body control.
How to do it
- 1
Get onto all fours with your core braced and your back flat.
- 2
Lift your hips so your knees come off the floor, balancing on your hands and the balls of your feet.
- 3
Shift your weight and step one foot back behind you, planting the ball of the foot.
- 4
Move the opposite hand back to match.
- 5
Step your other foot back to line up with the first, then continue the opposite-limb pattern.
- 6
Keep crawling backward for the duration of the exercise.