Primary
Cardio
Secondary
Shoulders, Core, Quadriceps
Equipment
None
Difficulty
Intermediate
Type
Push
See how Bear Crawl (Cardio) could fit a workout
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.
Bear crawls challenge your entire body by requiring coordinated limb movement while maintaining a hovering position. The shoulder stability demands are significant, and the core must work constantly to prevent hip rotation. This primal movement pattern builds functional strength that transfers to many athletic activities.
When to use it
Use for conditioning or functional training.
Who it's for
Intermediate athletes wanting unique cardio challenge.
Keep your hips at the same height as your shoulders—don't pike up or let them sag. Move opposite hand and foot together in small, controlled steps, and breathe consistently throughout.
Also targets: Shoulders, Core, Quadriceps
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Start on hands and knees, lift knees 2 inches off ground.
Move right hand and left foot forward together.
Then move left hand and right foot forward.
Keep hips low and back flat.
Continue crawling forward or backward.
Keep hips at same level as shoulders.
Take small, controlled steps.
Move opposite hand and foot together.
Breathe consistently throughout.
Use bear crawls for conditioning circuits, warm-ups, or functional training blocks. They pair well with other ground-based movements like mountain climbers and burpees. Choose these when you want cardio that builds shoulder stability and core control.
Hips too high (piking up).
Losing hip position during the Bear Crawl (Cardio) changes the loading pattern and can reduce the intended work for your Shoulders. Keep your hips aligned with the setup cues and move only through the range you can control.
Moving same side hand and foot.
An inconsistent grip during the Bear Crawl (Cardio) can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
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.
Inconsistent breathing during the Bear Crawl (Cardio) can make it harder to maintain a steady brace. Use a repeatable breath pattern that matches the exercise and avoid extending a breath hold beyond what you can control.
Intermediate athletes wanting unique cardio challenge.
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 20-30 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 (Cardio) 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 (Cardio)
The Bear Crawl (Cardio) primarily targets the Shoulders, Core, making it an effective exercise for cardio development. Secondary muscles worked during the Bear Crawl (Cardio) include Quadriceps, Triceps, providing additional training stimulus. Stabilizer muscles engaged include Hip Flexors, Chest.
Our library labels Bear Crawl (Cardio) as intermediate. 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 (Cardio). 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 (Cardio) 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 (Cardio) include: Mountain Climbers (Cardio), Crab Walk, Plank Jacks. These exercises target similar muscle groups as the Bear Crawl (Cardio) and can be used as substitutes based on your equipment availability, gym setup, or training preferences.