# How to Do Bear Crawl

Learn how to do the Bear Crawl with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Intermediate   **Equipment:** No equipment

## Muscles worked

shoulders, core, quadriceps

## How to do it: step by step

- Start on all fours with knees hovering an inch off the floor.
- Brace your core and keep your back flat.
- Move your right hand and left foot forward a few inches.
- Then move your left hand and right foot forward.
- Crawl forward for the target distance with slow, controlled steps.
- Keep your hips low and level, not bobbing up and down.

## Tips

- Small steps are harder and safer than long lunging steps.
- Crawl backward on the return trip for extra coordination work.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

[Back to all exercise guides](/exercises/)

## Frequently asked questions

### What muscles does the Bear Crawl work?

The Bear Crawl mainly works the shoulders, core, quadriceps.

### How many reps of the Bear Crawl should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the Bear Crawl good for beginners?

It can be. The Bear Crawl is an intermediate move, so learn the basic version first and build up gradually.