The bear crawl is a full-body movement that targets the cardiovascular system while also engaging the core, shoulders, and triceps. It involves crawling on all fours with knees off the ground, requiring coordination and endurance.
Also Works
CoreShouldersTriceps
How to Perform
1
Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
2
Lift your knees slightly off the ground, keeping your back flat and your core engaged.
3
Move your right hand and left foot forward simultaneously, followed by your left hand and right foot.
4
Continue crawling forward, alternating your hand and foot movements.
5
Maintain a steady pace and keep your core tight throughout the exercise.
6
Continue until you reach your target distance.
Pro Tips
•Keep your knees hovering just 1-2 inches off the ground for maximum core activation.
•Move opposite hand and foot together (right hand, left foot) for a natural, stable crawling pattern.
•Take small, controlled steps rather than large lunging strides.
Common Mistakes
•Raising the hips too high into a pike position, which reduces the core and shoulder demand.
•Moving same-side limbs together instead of contralateral (opposite) pairs.
•Losing the flat back position as fatigue sets in, letting the back round or sag.