Primary
Full Body
Secondary
Core, Shoulders, Quadriceps
Equipment
None
Difficulty
Beginner
Type
Push
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The bear crawl is a fundamental locomotion pattern that challenges core stability, shoulder endurance, and coordination. By moving on hands and feet with knees hovering just above the ground, you train your body to maintain tension while moving—a skill that transfers to virtually every athletic endeavor.
When to use it
Use in warm-ups, conditioning circuits, or as core and shoulder stability work.
Who it's for
All fitness levels—this fundamental movement pattern benefits beginners and advanced athletes alike.
Keep your knees only 2-3 inches off the ground and your hips level with your shoulders. Move opposite hand and foot together—right hand with left foot, left hand with right foot. Take small, controlled steps rather than long reaches. The movement should be smooth and quiet, not choppy and loud.
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Also targets: Core, Shoulders, Quadriceps
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Start on hands and knees.
Lift knees 2 inches off ground.
Move opposite hand and foot forward together.
Then move other hand and foot.
Keep hips level with shoulders.
Take small, controlled steps.
Keep knees close to ground.
Move opposite limbs together.
Maintain flat back throughout.
Use in warm-ups to activate the core and shoulders before upper body work. Include in conditioning circuits for 30-50 yards per set. The bear crawl also works well as active recovery between strength sets.
Hips rising too high instead of staying level with shoulders.
Losing hip position during the Bear Crawl changes the loading pattern and can reduce the intended work for your Core. Keep your hips aligned with the setup cues and move only through the range you can control.
Moving same side limbs together instead of opposite.
During any pressing movement like the Bear Crawl, this mistake reduces how effectively your Core can produce force. Focus on the muscle you're trying to work — if you can't feel your Core driving the movement, something is off.
Taking steps that are too large and losing control.
During any pressing movement like the Bear Crawl, this mistake reduces how effectively your Core can produce force. Focus on the muscle you're trying to work — if you can't feel your Core driving the movement, something is off.
Knees rising too high off the ground.
Changing your back position during the Bear Crawl can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
All fitness levels—this fundamental movement pattern benefits beginners and advanced athletes alike.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 25-40 yards. Rest 45-60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Bear Crawl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Bear Crawl
The Bear Crawl primarily targets the Core, Shoulders, making it an effective exercise for full-body development. Secondary muscles worked during the Bear Crawl include Quadriceps, Hip Flexors, providing additional training stimulus. Stabilizer muscles engaged include Triceps, Chest.
Our library labels Bear Crawl as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Bear Crawl. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Bear Crawl is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Bear Crawl include: Crab Walk, Plank, Mountain Climber. These exercises target similar muscle groups as the Bear Crawl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.