Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step back with one foot while pushing back with the opposite hand. Alternate sides, maintaining a low hip position and flat back. Use small steps for stability and crawl backward.
Engage your core muscles throughout the exercise to stabilize your torso and prevent excessive arching or rounding of the back. Keep your hips low towards the ground to maximize glute and hamstring activation and protect your lower back. Actively push through your hands to drive the movement and prevent collapsing through your shoulders. Maintain a neutral spine by keeping your chest open and avoiding any excessive twisting or bending. Ensure opposite limbs alternate smoothly and in coordination to maintain balance and control throughout the bear crawl.
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