Mobility

Lateral Bear Crawl

The Lateral Bear Crawl targets the shoulders, chest, core, thighs, and glutes for a full-body workout. It boosts strength, agility, stability, muscle coordination, and flexibility. Also, it enhances endurance and cardiovascular health.

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Lateral Bear Crawl instructions

Step-by-step instructions

Start in a tabletop position, with your knees under your hips and your hands under your shoulders.

Lift your knees a couple of inches off the ground, keeping your back flat.

Step your right hand and your left foot to the right simultaneously, following with your left hand and your right foot.

Once you reach the end of your space, repeat the movement in the other direction.

Keep your movements slow and controlled, ensuring your back remains flat and your hips stay level.

Start in a tabletop position, with your knees under your hips and your hands under your shoulders.

Lift your knees a couple of inches off the ground, keeping your back flat.

Step your right hand and your left foot to the right simultaneously, following with your left hand and your right foot.

Once you reach the end of your space, repeat the movement in the other direction.

Keep your movements slow and controlled, ensuring your back remains flat and your hips stay level.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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