Table Top Bear Crawl
A dynamic ground-based exercise where you crawl on hands and toes while keeping your knees hovering just inches off the floor. It builds total-body coordination and deep core stability by challenging you to maintain a flat back during movement.
Because this exercise relies heavily on time under tension and strict form, our AI analyzes your previous set's duration and RPE to gauge core fatigue accurately. If your daily recovery metrics like HRV are low, the app may suggest a static regression to ensure lower back safety. Over time, it learns your endurance threshold to progressively increase the crawl duration without compromising your spinal alignment.
Form Cues
- Hover knees one inch off the ground
- Keep your back flat like a table
- Move opposite hand and foot simultaneously
- Brace your core tightly
- Gaze slightly forward at the floor
- Don't let your hips pike up high
- Don't sway your hips side-to-side
- Don't arch your lower back
- Don't take large or long steps
- Don't rest your knees on the ground
Common Mistakes
- Hips rising too high
- Excessive hip rotation
- Knees touching the ground
- Steps are too long
- Looking up and craning neck
Muscles Worked
This exercise primarily targets the transverse abdominis and obliques, forcing them to work isometrically to stabilize the spine against limb movement. It also heavily recruits the quadriceps to support the knee hover and the anterior deltoids for upper body stability.
Primary
Secondary
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