Reverse Bear Crawl
The Reverse Bear Crawl is a functional bodyweight exercise that involves crawling backward in a tabletop position to strengthen the core, shoulders, and quads. This movement enhances full-body coordination and stability by challenging your ability to maintain a flat back while in motion.
Because this exercise demands high levels of coordination and stability, fatigue can quickly compromise form; the AI tracks your duration and RPE to ensure you end the set before technique breaks down. By monitoring your HRV and daily recovery status, the app can adjust the total time under tension to match your energy levels, preventing neural burnout. If you track wrist discomfort, the system will remember this association and suggest forearm-based alternatives to protect your joints.
Form Cues
- Start on all fours and lift your knees 1-2 inches off the ground.
- Keep your back completely flat like a tabletop.
- Move your opposite hand and foot backward simultaneously.
- Push the floor away actively with your shoulders.
- Keep your steps small and controlled.
- Don't let your hips pike up toward the ceiling.
- Don't allow your hips to sway side-to-side excessively.
- Don't let your knees touch the ground during the set.
- Don't take large, overreaching steps.
- Don't drop your head; keep your neck neutral.
Common Mistakes
- Hips rising too high in the air
- Excessive rotation through the torso
- Taking steps that are too long
- Letting the lower back arch or sag
- Looking back at the feet instead of the floor
Muscles Worked
This exercise primarily targets the core musculature, specifically the transverse abdominis, to maintain a rigid torso against rotational forces. It heavily utilizes the anterior deltoids and triceps to push the body backward, while the quadriceps work isometrically to keep the knees hovering just above the floor.
Primary
Secondary
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