Move on hands and feet in a low crawling pattern that develops aerobic capacity and engages the core, shoulders, and legs.
How to do the Bear Crawl#
- Start on all fours with hands under shoulders and knees under hips, then lift your knees a few inches so only hands and toes contact the floor.
- Brace your core and keep your back flat with hips held low throughout the movement.
- Simultaneously reach one hand forward and the opposite foot forward in small, controlled steps.
- Continue alternating opposite hand and foot to crawl forward for the chosen time or distance while maintaining steady breathing.
- Slowly return to the start position or stop by placing your knees down and resetting.
Muscles worked#
- Primary: Abs (Rectus Abdominis), Front delts (Anterior Deltoid), Quads (Quadriceps Femoris)
- Secondary: Chest (Pectoralis Major), Triceps (Triceps Brachii), Glutes (Gluteus Maximus), Hip flexors (Iliopsoas (Hip Flexors)), Calves (Gastrocnemius & Soleus)
Common mistakes#
- Raising the hips too high and losing the low-crawl position.
- Allowing the hips to sag and the lower back to arch.
- Taking long strides instead of short, controlled steps.
- Looking up and extending the neck instead of keeping a neutral spine.
