Overview
This low-impact drill works muscles from the shoulders to the hips and helps you control your body better. It follows the natural contralateral pattern used in crawling and is commonly included in athletic warm-ups, military-style training, mobility drills, functional fitness, and conditioning workouts.
How to do it
- 1
Set up on all fours, placing your hands under your shoulders and your knees under your hips.
- 2
Raise your knees just off the floor, keeping them bent about 2–3 inches above the ground.
- 3
Tighten your core and keep your back flat the entire time.
- 4
Travel forward by moving your right hand and left foot together, then your left hand and right foot.
- 5
Keep going for the target distance, with your hips low and your body in line.
Form tips & common mistakes
Hold your knees close to the floor to maximize core engagement.
Use slow, controlled movements so you can manage your body position.
Keep a neutral spine and avoid sagging or arching.
Limit torso rotation to increase core activation.
Breathe evenly so you can keep tension without tiring too quickly.
Benefits
Improves Core Stability: Activates the deep abdominal muscles and spinal stabilizers during dynamic movement.
Enhances Coordination: Contralateral movement patterns improve the brain-body connection and neuromuscular control.
Strengthens Shoulders and Hips: Develops joint stability and endurance in both the upper and lower body.
Promotes Functional Mobility: Refines movement mechanics that carry over to sports, crawling, or obstacle training.
Increases Conditioning and Endurance: Done for distance or time, it taxes both muscular and cardiovascular systems.
Requires No Equipment: You can do it anywhere as part of a warm-up, workout, or rehab program.
Great for All Fitness Levels: You can easily regress or progress it by changing speed, distance, or elevation.
Muscles worked
Core: Rectus abdominis، Core: Transverse abdominis، Core: Obliques، Core: Erector Spinae، Upper Body: Deltoids، Upper Body: Pectoralis Major، Upper Body: Triceps Brachii، Upper Body: Rotator Cuff، Upper Body: Serratus anterior، Upper Body: Rhomboids، Upper Body: Trapezius، Lower Body: Hip Flexors، Lower Body: Quadriceps، Lower Body: Hamstring، Lower Body: Gluteus Maximus
Alternatives & variations
Frequently asked questions
Is the Bear Crawl a core or full-body movement?
Both. It mainly works the core, but it also trains the shoulders, hips, and stabilizers.
Can I crawl backwards or sideways?
Yes. Backward and lateral crawls add variety and challenge different motor patterns.
How long should I Bear Crawl?
Start with 10–15 meters or 15–30 seconds. Increase as strength and endurance improve.
Is it safe for people with wrist issues?
Modify by using fists or handles to reduce wrist strain, or limit duration.
Can I use the Bear Crawl as a cardio exercise?
Yes. Longer crawls at a faster pace create a metabolic challenge while reinforcing form.