Bear Crawl
The bear crawl is a full-body cardio and strength exercise performed in a low quadruped position. It elevates heart rate while engaging the shoulders, core, and legs simultaneously, making it an effective conditioning and functional movement exercise.
How to do it
- Start on all fours with your hands under your shoulders and knees hovering an inch above the floor.
- Engage your core and keep your back flat.
- Move your right hand and left foot forward simultaneously.
- Follow with your left hand and right foot, maintaining a low, controlled crawling position.
- Continue forward for the desired distance or duration.
Form cues
- Keep your knees hovering just one inch above the floor.
- Maintain a flat back and a braced core throughout the crawl.
- Move your opposite hand and foot at the same time.
- Take slow, controlled steps instead of rushing.
- Look down slightly at the floor to keep your neck neutral.
Breathing: Inhale steadily through your nose as you prepare, and exhale smoothly with each crawling step to keep your core braced.
Common mistakes
- Lifting the hips too high into the air, which reduces core and shoulder engagement.
- Allowing the lower back to sag toward the floor, putting unwanted stress on the spine.
- Moving the same-side hand and foot together, which throws off your balance.
- Rushing through the movement, leading to poor form and early fatigue.
Muscles worked
Primary: cardio. Secondary: shoulders, abs, upper legs.
Suggested sets & reps
Get fitter
3 to 4 sets of 20 to 30 yards per set, rest 60 seconds
Lose weight
3 to 4 sets of 30 to 45 seconds of continuous crawling, rest 60 seconds
Build muscle
3 sets of 10 to 15 slow crawling steps per direction, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have wrist or shoulder discomfort, ease off or choose a gentler movement.
- If you feel sharp joint pain, stop immediately and check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my wrists hurt during bear crawls?
Make sure your fingers are spread wide to distribute your weight evenly, and try pressing through your knuckles. If discomfort persists, take a short break or choose a gentler core movement.
How often can I practice bear crawls?
You can include bear crawls 2 to 3 times a week in your routine as part of a warm-up or a bodyweight circuit.
Why is it so hard to keep my knees low to the ground?
Hovering your knees requires significant core and leg strength. Start by practicing the static bear hold to build your endurance before trying to crawl.