Exercise guide · Intermediate · Cardio

Bear Crawl: How to Do It & Muscles Worked

The bear crawl is a full-body movement that targets the cardiovascular system while also engaging the core, shoulders, and triceps. It involves crawling on all fours with knees off the ground, requiring coordination and endurance.

Primary muscles
Not recorded
Equipment
Body Weight
Level · type
Intermediate · Cardio
Demonstration of the bear crawl
Front view: muscles worked by the bear crawl. Secondary: abs, triceps, obliques and shoulders.
Back view: muscles worked by the bear crawl. Secondary: abs, triceps, obliques and shoulders.
Primary Secondary

How to do the bear crawl

  1. Step 1: Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
  2. Step 2: Lift your knees slightly off the ground, keeping your back flat and your core engaged.
  3. Step 3: Move your right hand and left foot forward simultaneously, followed by your left hand and right foot.
  4. Step 4: Continue crawling forward, alternating your hand and foot movements.
  5. Step 5: Maintain a steady pace and keep your core tight throughout the exercise.
  6. Step 6: Continue for the desired distance or time.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.