Smart Workout Diary

Bear Crawl

The bear crawl is a bodyweight quadrupedal movement performed by moving forward on the hands and feet with the knees hovering close to the floor. It develops core stability, shoulder strength and endurance, and coordination while also challenging the hips and legs. It can support full-body conditioning, movement control, and athletic warm-ups.

Demonstration

Bear Crawl — demonstration 1
Bear Crawl — demonstration 2

Instructions

  1. Start on your hands and knees, with your hands directly below your shoulders and your knees below your hips.
  2. Tuck your toes under, lift your knees a few centimeters from the floor, and keep your back flat with your head in a neutral position.
  3. Brace your core and keep your hips as level and still as possible.
  4. Move forward by stepping the right hand and left foot forward together, then the left hand and right foot.
  5. Take short, controlled steps and breathe steadily while maintaining the knee hover.
  6. Stop if you cannot keep a stable trunk or if your wrists, shoulders, or lower back become painful.
Muscle Group
Abs
Other Muscle Groups
Shoulders, Glutes
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the steps short: long reaches often cause the hips to sway or the lower back to arch.
  2. Press the floor away through your hands and keep your shoulders controlled rather than shrugging them toward your ears.
  3. Scale the movement by raising the hips slightly or using shorter travel distances until you can maintain control.
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