Lateral Bear Crawl
Quick Information
Category
Agility & Footwork
Difficulty
Beginner
Equipment
None
Primary muscle group
Shoulders, Core
Secondary muscle groups
Quadriceps, Hip Flexors, Serratus Anterior
Movement pattern
Lateral Quadruped Crawl
Training goal
Trunk Stiffness, Coordination
Sport
General Athletic Development, Combat Sports, Wrestling
Overview
Purpose. Move the whole body sideways under tension — shoulders, trunk and hips working as one unit.
How it fits the system. A beginner-level crawling pattern in the Agility & Footwork section, programmed to develop trunk stiffness and coordination. Related work in the library: Bear Crawl and Crab Walk.
Primary muscles
Shoulders, Core
Secondary muscles
Quadriceps, Hip Flexors, Serratus Anterior
Movement pattern
Lateral Quadruped Crawl
Equipment
None
Difficulty
Beginner
How to Perform
- Set a bear-crawl position: hands under shoulders, knees under hips and one inch off the floor.
- Move the lead hand and opposite foot sideways together, then the trail pair.
- Keep the hips level with the shoulders and the knees hovering low.
- Crawl the set distance, then lead with the other side coming back.
Coaching Cues
- Imagine a cup of water on the lower back — spill nothing.
- Small steps; hands and feet stay under the body.
- Knees skim an inch off the floor the whole way.
Common Mistakes
- Hiking the hips high to make it easier.
- Rocking the trunk side to side with each step.
- Letting the shoulders shrug toward the ears.
Progressions & Regressions
No items found.
Progressions
Slow it down to a three-second-per-step tempo, or drag a light plate alongside.
Regressions
Raise the hips slightly or shorten the distance.
When to Use It
When to use
In warm-ups and core blocks, or as low-load conditioning in circuits.
When not to use
With acute wrist or shoulder pain in loaded quadruped positions.
Programming
2 to 4 crawls of 5 to 10 metres per direction with 45 seconds of rest.
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