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 for your target duration.
Pro Tips
•Keep your knees hovering just 1-2 inches off the ground to maximize core engagement.
•Move contralateral limbs together (right hand with left foot) to maintain balance and natural crawling rhythm.
•Look slightly ahead of your hands, not straight down, to maintain a neutral neck position.
Common Mistakes
•Raising the hips too high into a pike position, which takes tension off the core and shifts it to the shoulders.
•Moving the same-side arm and leg simultaneously instead of opposite limbs, which creates an awkward lurch.
•Taking steps that are too large, which destabilizes your position and reduces the core training effect.