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.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 25-40 yards. Rest 45-60 seconds.
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.
Yes, the Bear Crawl is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels—this fundamental movement pattern benefits beginners and advanced athletes alike. Start with lighter weights to master proper form before progressing.
For the Bear Crawl, the recommended approach depends on your goals. 3-4 sets of 25-40 yards. Rest 45-60 seconds. For strength, use 20-30 yards. For muscle growth, perform 30-50 yards. For endurance, complete 50+ yards.
Yes, the Bear Crawl can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting full-body.
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.