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
Cardio, Core, Quadriceps, Shoulders
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key 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
How to perform
- 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).
FRONT VIEW
BACK VIEW
Abs
Primary
Calves
Primary
Anterior Deltoid
Primary
Quadriceps
Primary
Hip Flexors
Primary