Lateral Bear Crawl

A quadrupedal movement performed in a bear crawl position, moving laterally across the floor to challenge shoulder stability and core strength.

Instructions

1. Begin on your hands and feet in a bear crawl position with hands under shoulders and knees bent at 90 degrees, hovering just above the ground.
2. Maintain a flat back and engaged core throughout the movement.
3. Move your right hand and right foot together to the right.
4. Follow by moving your left hand and left foot to the right, returning to your starting position width.
5. Repeat this lateral movement pattern, traveling across the floor to one side.
6. Once you reach the end, reverse direction and crawl laterally to the opposite side.
7. Keep your hips level and avoid rotating your torso.

Tips

• Maintain tension in your core throughout to prevent your hips from dropping or rising.
• Move deliberately and maintain control rather than rushing.
• Keep your head in a neutral position, looking down at the floor.
• Ensure hands are directly under shoulders to maintain proper alignment.
• Focus on smooth, coordinated movement of limbs on the same side together.
• Perform in a straight line laterally without forward or backward drift.