Intermediate
Bear Crawl
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Bear Crawl builds strength and power, boosts your metabolism, and fires up your cardio fitness. This exercise uses almost every muscle in the body, including the shoulders (deltoids), chest and back, glutes, quadriceps, hamstrings, and core. Another great thing about bear crawls is that they provide a great mental challenge, as your brain focuses on maintaining balance while keeping all your limbs moving at once.
Exercise Instructions
-
Step 1
Get on all fours with your knees and toes bent and touching the floor. Your hips should be above your knees, and your arms should be directly under your shoulders. Hold the floor with your hands and roll your shoulders out to engage your lats. Your pelvis should be slightly bent, and your ribs should be down. Pre-tension your shoulders and engage your core. Your chin should remain elevated throughout the movement as if you were holding an egg under your chin. -
Step 2
Push with your hands and toes to lift your knees 1 to 2 inches off the floor. All reps must start from this position. -
Step 3
Keeping the alignment and keeping low to the floor, move your right hand and left foot forward, then move your left hand and right foot forward. -
Step 4
Continue advancing, alternating sides, for the desired distance or number of repetitions.
Muscle Groups
Bear Crawl targets Arms, Back, Core, Legs as seen below.
Exercise Tips
- If bear crawls hurt your wrists, you can ball your hands into fists and stand on your knuckles, reducing pressure on your wrists.
- Take steps that you feel comfortable with but don’t have you reaching too far. Focusing on the good form will yield the best results.
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