Target Muscle

    Cardiovascular

    Equipment

    Body Weight

    Difficulty

    Intermediate

    Category

    Cardio

    CardioBody Weight

    Bear Crawl

    The bear crawl is a full-body movement that targets the cardiovascular system while also engaging the core, shoulders, and tricep. It involves crawling on all fours with knees off the ground, requiring coordination and endurance.

    Also Works

    CoreShouldersTriceps

    How to Perform

    1. 1

      Start on all fours with your hands directly under your shoulders and your knees directly under your hips.

    2. 2

      Lift your knees slightly off the ground, keeping your back flat and your core engaged.

    3. 3

      Move your right hand and left foot forward simultaneously, followed by your left hand and right foot.

    4. 4

      Continue crawling forward, alternating your hand and foot movements.

    5. 5

      Maintain a steady pace and keep your core tight throughout the exercise.

    6. 6

      Continue for the desired distance or time.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Cardiovascular Exercises

    Master The Bear Crawl with Forge

    Get personalized coaching, form feedback, and workout plans featuring Bear Crawl and other exercises tailored to your goals.

    Join the Waitlist