Bear Crawl Fire Hydrant

HOW: Start on all fours with your hands under your shoulders and your knees under your hips.. Push down with your toes and hands lifting your knees slightly above the floor going into the bear crawl position.  While keeping the knee bent, kick out with one leg in a diagonal motion.  Return to the bear crawl position and repeat on the opposite side.  

FEEL: You should feel your glutes working.  You should also feel your core and shoulders working while in the bear crawl position. 

COMPENSATION: Keep your back flat, don’t arch it in the bear crawl position.  Don’t kick your leg straight out, make sure it goes back at an angle.