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Exercise guide
Bear Crawl
A quadruped bodyweight crawl on hands and toes with the knees hovering just off the floor, building shoulder stability and core control as you travel forward.
What this exercise works
- Muscles
- anterior deltoid · rectus abdominis · obliques · quadriceps · triceps brachii
- Goals
- endurance
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Start on all fours with your hands under your shoulders and knees under your hips.
- Tuck your toes and lift your knees a few centimeters off the floor.
- Keeping your back flat and hips low, step your right hand and left foot forward together.
- Then move your left hand and right foot, crawling forward in a controlled rhythm.
- Keep your core braced and your hips from swaying side to side.
Technique cues and common mistakes
- Move opposite hand and foot together, like an exaggerated crawl.
- Keep your knees low and hips level — do not let them pop up or rock.