Bear Crawl

Bear Crawl


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.

Muscle Group

Equipment Required

Bear Crawl Instructions

  1. Start in a tabletop position with your hands and knees on the ground.
  2. Lift your knees off the ground so that they are hovering just above the floor.
  3. Begin to move forward by taking a step with your right hand and left foot simultaneously.
  4. Follow with a step with your left hand and right foot.
  5. Continue to move forward in this manner, alternating your hands and feet.
  6. Keep your core engaged and your back flat throughout the exercise.
  7. Continue for a set distance or time, then rest and repeat.

Bear Crawl Form & Visual

Bear Crawl

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

  • Abdominals
  • Quadriceps
  • Glutes
  • Hamstrings
  • Chest
  • Shoulders
  • Triceps

Bear Crawl Variations & Alternatives