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A bear crawl is a basic floor exercise that trains your core, back, shoulder and hips. It’s a versatile exercise that has number of variations. The key things to control in a bear crawl is that you keep your shoulders above your hands, and your hips as well as your knees close to 90 degrees flexion. When you move, you move the hand and foot on opposite sides: when you move your left hand, you move your right foot. You can do the motion forward and backward.