Full body exercise
Bear Crawl
Moving on all fours with your knees just off the floor. Works core, shoulders and coordination.
- Primary muscleFull body
- Also worksCore
- EquipmentBodyweight
- MovementCore
- LevelIntermediate
- Full body
- Core
- Bodyweight
How to do the Bear Crawl
4 steps, in the order you do them.
- Place your hands under your shoulders and your knees under your hips.
- Lift your knees a few centimeters off the floor, keeping your back flat.
- Move forward by moving the opposite hand and foot at the same time, taking short steps.
- Keep your hips at shoulder height and your core tight throughout the whole movement.
Common Bear Crawl mistakes
What goes wrong most often when you do the Bear Crawl, and how to fix it.
Your hips rise above your shoulders.
Keep your back flat like a table, with your hips level with your shoulders.
The hand and foot on the same side move together.
Move the opposite hand and foot at the same time, like crawling.
Your knees touch the floor between steps.
Keep your knees a few inches off the floor the whole way. If they drop, shorten your steps.
Alternatives to the Bear Crawl
They work the whole body with other equipment, including options for training at home.
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Frequently asked questions
What muscles does the Bear Crawl work?
The Bear Crawl works mainly the whole body. It also works the core, the shoulders, and the quads.