Videos
Instructions
- Start on all fours with hands under shoulders and knees under hips.
- Lift knees slightly off the ground, keeping back flat and core engaged.
- Move right hand and left foot forward simultaneously in a crawling motion.
- Repeat with left hand and right foot, continuing in a controlled manner.
- Maintain low hip position and avoid twisting the torso.
Technical Tips
- Keep your core tight to avoid sagging hips.
- Move slowly and deliberately to maintain control.
- Keep knees close to the ground throughout the movement.
Breathing Tips
- Inhale through the nose before initiating each crawl step.
- Exhale steadily through the mouth during the forward motion.
- Maintain rhythmic breathing to support core stability.
Medical restrictions
- Wrist injuries or carpal tunnel syndrome
- Severe lower back pain or herniated discs
- Knee joint instability or post-surgical recovery
The Bear Crawl is a full-body bodyweight exercise that combines strength, stability, and coordination into a dynamic movement pattern. Commonly used in functional training, CrossFit, and calisthenics, the Bear Crawl mimics natural crawling by requiring coordinated movement of opposite limbs while maintaining a low, quadruped position. This position challenges the core to stabilize the spine while the limbs are in motion, promoting total-body engagement. The Bear Crawl not only enhances muscular endurance and cardiovascular conditioning but also improves motor control and proprioception. Its compound nature recruits multiple muscle groups simultaneously, making it an effective tool for developing functional strength and agility. The exercise is especially beneficial for athletes, as it supports athletic movement patterns and enhances movement efficiency. Since it does not require any equipment, the Bear Crawl can be performed virtually anywhere, making it ideal for home workouts or travel routines. It serves well in warm-ups, circuit training, or standalone conditioning drills. When executed with proper form, it is a powerful exercise for reinforcing core control, shoulder stability, and lower body mobility—all key components of athletic performance and injury prevention.
What muscles do Bear Crawls work the most?
Bear Crawls primarily target the abs, back, quadriceps, and glutes, making it a full-body exercise that also activates secondary muscles like the shoulders, triceps, and hamstrings for stability and control.
Can I do Bear Crawls every day?
Yes, Bear Crawls can be performed daily as part of a warm-up or mobility routine, provided the volume is moderate and proper form is maintained to avoid joint strain or overuse.
Are Bear Crawls good for weight loss?
Bear Crawls can aid weight loss by increasing heart rate, burning calories, and engaging large muscle groups, especially when incorporated into a high-intensity interval training (HIIT) or metabolic conditioning workout.
How long should I do Bear Crawls for?
Begin with 20 to 30 seconds of continuous crawling, focusing on form. As endurance improves, increase the duration or distance, typically up to 60 seconds or 10 to 20 meters per set.
Are Bear Crawls safe for beginners?
Bear Crawls are generally safe for beginners when performed with correct technique. Start slowly, ensure proper joint alignment, and avoid excessive fatigue to minimize risk of injury.