Hips rise — turns into a crab walk
Hip flexors shorten; the quadruped hover position is lost.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Full Body
Bear Crawl
Coaching cues
- Quadruped; knees hovering 1 inch off the floor
- Move opposite hand and foot together — contralateral pattern
- Hips stay level and low — no rocking or rising
- Core braced throughout; breathe behind the brace
Common faults 2
Hips rock side to side with each step
Lateral core fails; weight shifts rather than stabilizes.
Overactive muscles
TFLQuadratus lumborum
Corrective work
Foam RollTFL↗StretchQL side-bend stretch↗