Bear Crawl
A quadruped crawl on hands and feet with the knees hovering just off the ground. It builds shoulder and core stability, coordination and conditioning.
Primary muscles
- Front Delts
- Abs (Rectus Abdominis)
- Quadriceps
Secondary muscles
- Serratus Anterior
- Triceps
- Transverse Abdominis
- Obliques
- Hip Flexors
- Cardiovascular System
- Sets
- 3–4
- Duration
- 20–40 sec
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Get on hands and knees with hands under shoulders and knees under hips, then lift the knees an inch or two off the floor.
Keep the back flat and hips at about shoulder height.
Move the right hand and left foot forward a short distance together.
Repeat with the left hand and right foot.
Continue crawling forward for the set distance or time, keeping the knees low.
Breathing: Breathe steadily and avoid holding your breath while crawling.
Coaching tips
Knees low
Flat back
Opposite hand and foot
Common mistakes
Hips piking high
Taking big steps
Letting the back sag
Moving same-side limbs together
Safety notes
Crawl on a clean, non-slip surface.
Start with short distances if the wrists are sensitive to loading.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.