Side Bear Crawl

Side Bear Crawl


This exercise involves crawling on all fours with one hand and the opposite foot moving forward at the same time, then switching to the other hand and foot. It targets the core, shoulders, and hips while also improving coordination and stability.

Muscle Group

Equipment Required

Side Bear Crawl Instructions

  1. Start in a plank position with your hands and feet shoulder-width apart.
  2. Engage your core and lift your knees off the ground, keeping your back straight.
  3. Begin moving to the side by taking a step with your right hand and right foot, followed by your left hand and left foot.
  4. Continue moving to the side for a set distance or number of steps.
  5. Reverse the movement and crawl back to your starting position.
  6. Repeat for the desired number of sets and reps.

Side Bear Crawl Form & Visual

Side Bear Crawl

Side Bear Crawl Benefits

  • Improves core stability and strength
  • Increases shoulder and hip mobility
  • Enhances coordination and balance
  • Targets multiple muscle groups including the shoulders, arms, core, and legs
  • Can be done anywhere with no equipment needed
  • Provides a cardiovascular workout

Side Bear Crawl Muscles Worked

  • Abdominal muscles
  • Oblique muscles
  • Shoulder muscles
  • Triceps muscles
  • Quadriceps muscles
  • Gluteal muscles

Side Bear Crawl Variations & Alternatives

  • Forward Side Bear Crawl
  • Backward Side Bear Crawl
  • Lateral Side Bear Crawl
  • Diagonal Side Bear Crawl
  • Weighted Side Bear Crawl