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

1. Start on all fours with knees hovering an inch off the floor.
2. Brace your core and keep your back flat.
3. Move your right hand and left foot forward a few inches.
4. Then move your left hand and right foot forward.
5. Crawl forward for the target distance with slow, controlled steps.
6. 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.

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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.