Side Bear Crawl
Description
The side bear crawl is a lateral movement variation of the bear crawl where you move sideways on your hands and feet while keeping your knees just off the floor. It builds shoulder stability, core engagement, hip mobility, and lateral coordination. It is brutal for the shoulders and a staple in athletic conditioning.
Equipment Required
Side Bear Crawl Instructions
- Get into a bear crawl position: hands directly under shoulders, knees under hips and just off the floor (hovering).
- Maintain a flat back and braced core. Hips low.
- To move laterally to the right: step your right hand and right foot to the right simultaneously.
- Then step your left hand and left foot to the right to follow, returning to the starting bear position.
- Continue stepping right for the desired distance.
- Walk back to the left for the same distance.
- Keep your knees hovering throughout — they should not touch the floor.
- Move with control. The slow tempo intensifies the demand.
Side Bear Crawl Form & Visual
Side Bear Crawl Benefits
- Builds elite shoulder stability
- Develops core engagement
- Improves lateral coordination
- Excellent conditioning exercise
- No equipment needed
- Used in athletic and military training
Side Bear Crawl Muscles Worked
- Anterior deltoid
- Triceps brachii
- Serratus anterior
- Core (heavy stabilizer)
- Hip flexors
- Gluteus medius
Side Bear Crawl Variations & Alternatives
- Bear Crawl (forward)
- Bear Plank
- Reverse Bear Crawl
- Crab Walk (face up)
- Slider Bear Crawl
