The bear crawl is an exercise that involves crawling on your hands and feet, with your hips raised and your knees bent. It is a full-body exercise that targets the core, shoulders, and legs, and can be used for strength training or as a warm-up exercise.
Bear Crawl Instructions
- Start in a tabletop position with your hands and knees on the ground.
- Lift your knees off the ground so that they are hovering just above the floor.
- Begin to move forward by taking a step with your right hand and left foot simultaneously.
- Follow with a step with your left hand and right foot.
- Continue to move forward in this manner, alternating your hands and feet.
- Keep your core engaged and your back flat throughout the exercise.
- Continue for a set distance or time, then rest and repeat.
Bear Crawl Form & Visual
Bear Crawl Benefits
- Improves core strength and stability
- Increases shoulder and hip mobility
- Enhances coordination and balance
- Works multiple muscle groups including the arms, shoulders, chest, back, abs, glutes, and legs
- Can be done anywhere without equipment
- Provides a cardiovascular workout
- Helps to improve posture
Bear Crawl Muscles Worked