Bear Crawl
Primary
Full Body
Secondary
Core, Shoulders, Quadriceps
Equipment
None
Difficulty
Beginner
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Bear Crawl is a functional pushing movement that primarily targets your full body. Use for warm-ups, conditioning, or core training.
Everything You Need to Know About the Bear Crawl
The Bear Crawl is a good for beginners exercise that targets your Core and Shoulders. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for warm-ups, conditioning, or core training. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels. Fundamental movement pattern. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Bear Crawl — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Bear Crawl?
- 1
Start on hands and knees.
- 2
Lift knees 2 inches off ground.
- 3
Move opposite hand and foot forward together.
- 4
Then move other hand and foot.
- 5
Keep hips level with shoulders.
What are the best tips for the Bear Crawl?
Take small, controlled steps.
Keep knees close to ground.
Move opposite limbs together.
Maintain flat back throughout.
Common Bear Crawl mistakes
Hips rising too high.
Losing hip position during the Bear Crawl shifts the loading pattern away from your Core and can compress your lower back. Stay planted and let your Core do the work.
Moving same side limbs together.
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.
Steps too large for optimal results.
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.
Letting your knees collapse inward during the Bear Crawl puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Bear Crawl — who it's best for
All fitness levels. Fundamental movement pattern.
How to Program the Bear Crawl
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.
What are good alternatives to the Bear Crawl?
Crab Walk
Plank
Mountain Climber
Other Variations
- Forward Bear Crawl
- Backward Bear Crawl
- Lateral Bear Crawl
- Bear Crawl with Push-Up
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Bear Crawl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep knees low.
- Move opposite limbs.
- Clear the path.