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A functional crawling exercise where you move forward and backward on all fours, engaging the core, shoulders, and lower body for stability and control.

💡 Instructions:

• Start in a bear crawl position with hands under shoulders, knees bent at 90°, hovering just above the floor.

• Keep your back flat, core engaged, and neck neutral.

• Move opposite hand and foot forward together, then switch sides in a crawling motion.

• After a set distance or steps, reverse the movement to crawl backward to the starting position.

• Maintain controlled, steady movements without letting your knees touch the ground.

⚠️ Common mistakes:

• Lifting hips too high, losing core engagement.

• Letting knees drop to the floor.

• Moving too fast and losing control.

• Rounding the back excessively.