熊爬 – 低膝

A bear crawl variation performed with knees kept very close to the ground throughout the movement, increasing core, shoulder, and lower body engagement.

Instructions:

• Start on all fours with hands under shoulders and knees under hips, hovering a few centimeters off the ground.

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

• Move the opposite hand and foot forward at the same time, keeping knees low.

• Continue crawling while maintaining knee height and controlled movement.

• Avoid excessive hip sway and keep steps small.

Common mistakes:

• Letting knees rise too far from the ground

• Arching or rounding the lower back

• Excessive hip movement

• Rushing and losing coordination