Bear Crawl Position with Hydrant
This is a more advanced exercise that targets the core, specifically the glute medius, a muscle that is key for stability of the hip.
This important because the more stable your hips are, the more stable your back and knees will be.
- Take a loop band and place it just under your knees
- Get on all fours and push up strong with your shoulders, and brace your core.
- Come up on the toes while letting your knees hover off the floor, hold this position for 10-30 seconds.
- If you can do step one, add the next step.
- Holding the bear crawl position, push your knee to side while keeping your hips quiet, you should not drop a hip or twist your back.
- Start with 8 reps and build to 20.
- To make this harder, add a stronger loop band.
- If this is too hard with the band, drop out of the bear crawl position, stay on your knees and try the hyrant part of the exercise.