Limited time: Use code LAUNCH for 20% off all membership plans!
24:00:00

Bear Crawl

INTERMEDIATE

Bear Crawl

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.

BODYWEIGHT INTERMEDIATE NO EQUIPMENT

Demonstration Video

Share Exercise

Target Muscles

Layer 1
ARMS BACK CORE LEGS

Instructions

  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.
  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.
  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.
  4. Continue advancing, alternating sides, for the desired distance or number of repetitions.

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.

Alternative Exercises

Spotted an error or missing detail? Report it here so we can improve this exercise.

Author

Owen
Owen Jones
Owen
Updated: 17 Sep 2024