Adiletix - Banded Bear Crawl - Step-by-Step Guide

Banded Bear Crawl

1 - Place a loop resistance band around your wrists or just above your knees, depending on the intended emphasis, and start on all fours.
2 - Set your hands directly under your shoulders and your knees under your hips, then tuck your toes into the floor.
3 - Brace your core and lift your knees a few inches off the ground, keeping your back flat and hips level.
4 - Move your opposite hand and foot forward at the same time, maintaining tension on the band throughout the movement.
5 - Continue crawling forward with small, controlled steps while keeping your knees close to the floor and avoiding excessive hip rotation.
6 - Reverse the movement or continue for the prescribed distance or duration.
7 - Keep your breathing steady and stop if your lower back sags or your form breaks down.

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