Bodyweight Lateral Bear Crawl

Instructions for proper form

Start in a quadruped position with your hands under your shoulders and knees under your hips. Lift your knees off the ground so they hover slightly above the floor. Keep a neutral spine and engage your core. Move your right arm and left leg simultaneously in a lateral direction, maintaining stability in your torso. Alternate sides, ensuring to keep your movements slow and controlled, while avoiding twisting your hips or bending your back.

Common mistakes to avoid

Avoid sagging your hips or arching your back during the crawl. Do not move too fast; maintain control and stability. Ensure your head is in a neutral position and not craning forward. Keep your core engaged throughout the movement.

Benefits

Specific benefits of the exercise

The Bodyweight Lateral Bear Crawl enhances core stability, coordination, and can improve overall body awareness. It particularly strengthens the abdominals and stabilizes the hips.

Expected results and timeframe

With regular practice, you can expect improved core strength, enhanced balance, and coordination within 4-6 weeks..

Who this exercise is best for

This exercise is best for novices looking to develop foundational core strength and balance. It’s also great for athletes looking for dynamic movements to enhance performance.

Scientific studies supporting its effectiveness

Research supports that animal flow movements, like the lateral bear crawl, can improve balance, strength, and mobility due to their emphasis on functional movement patterns and core engagement.

Variations

Beginner modifications

To modify the exercise for beginners, perform the lateral movement with your knees still on the ground, or practice the crawl without elevating your knees. Start with smaller lateral movements until confident.

Advanced progressions

For advanced practitioners, try increasing the distance of your lateral movement or perform the crawl on an unstable surface, such as a balance board, to engage additional muscle groups.

Integrations

Complementary exercises

Complement the Bodyweight Lateral Bear Crawl with planks, bird-dogs, and side lunges to further develop core strength and stability.

Super set recommendations

Consider supersetting with push-ups or shoulder taps to engage both the upper body and core simultaneously.

Sample workout routines

A sample routine could include 30 seconds of lateral bear crawls followed by 30 seconds of planks, repeated for 3-5 rounds. Include a warm-up and cool-down period.

Exercise combinations

Combine the lateral bear crawl with other animal flow movements such as the forward bear crawl or crab walk for a comprehensive core engaging workout.

Best time to do this exercise in your workout

This exercise can be included in both warm-up and workout routines; it’s ideal for use in the conditioning phase of a training program for functional strength and stability.