Bear Crawl (Cardio)
Primary
Cardio
Secondary
Shoulders, Core, Quadriceps
Equipment
None
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
An isolation exercise that lets you focus on one muscle group, the Bear Crawl (Cardio) targets your cardio through a pushing movement pattern. Use for conditioning or functional training.
Everything You Need to Know About the Bear Crawl (Cardio)
The Bear Crawl (Cardio) is a intermediate difficulty exercise that targets your Shoulders and Core. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for conditioning or functional training. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate athletes wanting unique cardio challenge. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Bear Crawl (Cardio)
Primary
Secondary
Stabilizers
Bear Crawl (Cardio) form guide
- 1
Start on hands and knees, lift knees 2 inches off ground.
- 2
Move right hand and left foot forward together.
- 3
Then move left hand and right foot forward.
- 4
Keep hips low and back flat.
- 5
Continue crawling forward or backward.
What are the best tips for the Bear Crawl (Cardio)?
Keep hips at same level as shoulders.
Take small, controlled steps.
Move opposite hand and foot together.
Breathe consistently throughout.
What are common Bear Crawl (Cardio) mistakes to avoid?
Hips too high (piking up).
Losing hip position during the Bear Crawl (Cardio) shifts the loading pattern away from your Shoulders and can compress your lower back. Stay planted and let your Shoulders do the work.
Moving same side hand and foot.
A poor grip during the Bear Crawl (Cardio) limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Taking steps too large.
During any pressing movement like the Bear Crawl (Cardio), this mistake reduces how effectively your Shoulders can produce force. Focus on the muscle you're trying to work — if you can't feel your Shoulders driving the movement, something is off.
Holding breath, which reduces blood flow and can cause dizziness.
Holding your breath incorrectly during the Bear Crawl (Cardio) spikes your blood pressure and reduces core stability. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
Is the Bear Crawl (Cardio) right for you?
Intermediate athletes wanting unique cardio challenge.
How to Program the Bear Crawl (Cardio)
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 20-30 yards. Rest 45-60 seconds.
What are good alternatives to the Bear Crawl (Cardio)?
Mountain Climbers (Cardio)
Crab Walk
Plank Jacks
Other Variations
- Bear Crawl Forward
- Bear Crawl Backward
- 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 (Cardio) — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep hips low.
- Start with shorter distances.
- Clear the path of obstacles.