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Instructions
- Start in a quadruped position with hands under shoulders and knees under hips.
- Lift your knees a few centimeters off the ground, keeping your back flat and core engaged.
- Step forward with your right hand and left foot simultaneously.
- Follow with your left hand and right foot, moving in a coordinated, crawling motion.
- Maintain a steady pace and low posture throughout the movement.
Technical Tips
- Keep hips low and aligned with shoulders.
- Avoid rotating your torso or swinging your hips.
- Move slowly and with control to maximize muscular engagement.
Breathing Tips
- Inhale through your nose before each movement phase.
- Exhale as you step forward with each limb.
- Maintain steady, rhythmic breathing throughout.
Medical restrictions
- Wrist injuries
- Shoulder instability
- Lower back pain
- Knee joint issues
What muscles do I train with the Bear Crawl?
The Bear Crawl works your core, back, and quadriceps while also engaging your shoulders, glutes, and obliques through coordinated movement.
Is the Bear Crawl good for core stability?
Yes, the Bear Crawl is excellent for developing core stability because it requires continuous bracing and balance through dynamic motion.
Can beginners do the Bear Crawl?
Yes, beginners can start with short durations and focus on form. It's a scalable exercise that builds foundational strength and coordination.
Do I need any equipment to perform the Bear Crawl?
No equipment is needed. A yoga mat can provide comfort, but the exercise can be done on any flat surface.
How long should I do the Bear Crawl for best results?
Perform the Bear Crawl for 20 to 40 seconds per set, focusing on form and controlled movement rather than speed.
The Bear Crawl is a functional bodyweight movement that engages the entire body through coordinated crawling. Performed from a quadruped stance with knees hovering just above the ground, it builds core strength, stability, and endurance while enhancing neuromuscular coordination. As you move forward with opposite limbs in sync, the exercise challenges your abs, back, shoulders, and legs simultaneously. The Bear Crawl is highly effective in improving body control, postural awareness, and functional mobility. It is widely used in athletic conditioning, calisthenics, and fitness programs for its ability to replicate primal movement patterns. With no equipment required, this versatile drill is ideal for warm-ups, conditioning circuits, and mobility sessions. The Bear Crawl is a dynamic way to train strength, balance, and motor control in a low-impact format that suits various training environments and fitness levels.