Estimated reading time: 2 minutes
How to Do the Lateral Bear Crawl
The lateral bear crawl is fantastic for improving core strength, coordination, and overall athleticism. Unlike the standard 4-point bear crawl, the lateral variation emphasizes movement side-to-side, engaging different muscle groups and enhancing agility.
Muscles Worked
This demanding exercise targets several key muscle groups:
- Core: Rectus abdominis, obliques, transverse abdominis
- Shoulders: Deltoids, rotator cuff
- Arms: Triceps
Regression, Baseline Movement and Progression
Consider the 4-point bear crawl to be your baseline movement and regress or progress to improve these crawling patterns according to your fitness level.
- 6-Point Bear Crawl (Regression): Start on your hands and knees, then lift your knees slightly off the ground, maintaining a slight bend in your knees. Alternate the movement of your opposite arm and leg.
- 4-Point Bear Crawl (Baseline): Begin on your hands and knees, alternating the movement of your opposite arm and leg.
- 4-Point Lateral Bear Crawl Begin in a bear crawl position, keeping your hips elevated and your back flat. Alternate the movement of your opposite arm and leg.
Lateral Bear Crawl: A Step-by-Step Guide
Time needed: 1 minute
To perform the lateral bear crawl follow the 4 steps below.
- Start Position:
Begin on all fours, with hands directly under shoulders and knees directly under hips. Your back should be flat and your core engaged.
- Initial Lift:
Lift your knees slightly off the ground to hover just above the floor. This is your starting position.
- Lateral Movement Pattern:
Initiate the lateral movement by stepping your right hand and left foot to the right. Then continue the pattern moving your left hand and right foot. Repeat the pattern.
- Sets/Reps or Distance
Perform 2-3 sets of 10-15 repetitions (each direction) or for a specified distance.
Pro Tips
- For an added challenge, try using a weight vest or secure chains via a weight belt to perform a resisted bear crawl.
- Increase the difficulty by increasing the distance or speed of the crawl.
- Throughout the exercise, concentrate on keeping your back straight and core engaged.
- If you’re new to the exercise, start slowly and focus on proper form before increasing the intensity.
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