Bear Crawl
Description
The bear crawl is a quadruped crawling exercise where you move forward on your hands and feet (knees off the floor) with opposite limbs moving together. It builds total-body strength, coordination, and conditioning. It is a staple of bootcamp, CrossFit, and athletic training.
Muscle Group
Equipment Required
Bear Crawl Instructions
- Start on your hands and knees. Hands under shoulders, knees under hips.
- Lift your knees a few inches off the floor by straightening your hips slightly. Knees stay just above the floor.
- Brace your core hard. Keep your back flat — do not let your hips rise too high.
- Move forward by stepping your right hand and left foot forward simultaneously.
- Then step your left hand and right foot forward.
- Continue crawling forward in this opposite-limb pattern.
- Keep your hips low and your back flat throughout.
- Crawl for the desired distance (10 to 30 feet) or time (20 to 45 seconds).
Bear Crawl Form & Visual
Bear Crawl Benefits
- Builds total-body strength and coordination
- Trains the core in an anti-extension position
- Develops shoulder stability and endurance
- Excellent conditioning exercise
- No equipment needed
- Builds primal movement patterns
Bear Crawl Muscles Worked
- Core (anti-extension, anti-rotation)
- Anterior deltoid
- Quadriceps
- Triceps brachii
- Hip flexors
- Calves
Bear Crawl Variations & Alternatives
- Duck Walk
- Crab Walk (face-up)
- Lateral Bear Crawl (sideways)
- Backward Bear Crawl
- Bear Crawl Hold (isometric)
- Bear Crawl Drag (with weight on back)
