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.
Muscle Group
Cardio, Core, Shoulders
Equipment Required
Bodyweight
Type
Cardio
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Builds elite shoulder stability
- Develops core engagement
- Improves lateral coordination
- Excellent conditioning exercise
- No equipment needed
- Used in athletic and military training
How to perform
- 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.
FRONT VIEW
BACK VIEW
Abs
Primary
Anterior Deltoid
Primary
Hip Flexors
Primary