Bear Crawl (Slow Controlled)
Primary
Functional
Secondary
Core, Shoulders, Quadriceps
Equipment
None
Difficulty
Intermediate
Type
Push
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Use for warm-ups or core stability training. The Bear Crawl (Slow Controlled) — a functional pushing movement — is one of the most effective ways to train your functional, with secondary work on your Quadriceps and Hip Flexors.
Everything You Need to Know About the Bear Crawl (Slow Controlled)
The Bear Crawl (Slow Controlled) is a intermediate difficulty 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 or core stability training. This timing makes the most of your workout and helps you get better results. Who is this for? All levels wanting functional movement practice. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Bear Crawl (Slow Controlled) work?
Primary
Secondary
Stabilizers
Step-by-step: Bear Crawl (Slow Controlled)
- 1
Start on hands and knees, lift knees 2 inches off ground.
- 2
Move right hand and left foot forward together.
- 3
Move left hand and right foot forward together.
- 4
Keep hips level with shoulders, back flat.
- 5
Move slowly and deliberately.
What are the best tips for the Bear Crawl (Slow Controlled)?
Take small, controlled steps.
Keep knees close to ground.
Move opposite hand and foot together.
Maintain level hips throughout.
Mistakes to watch for on the Bear Crawl (Slow Controlled)
Hips rising too high.
Losing hip position during the Bear Crawl (Slow Controlled) 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 (Slow Controlled), 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 too large.
During any pressing movement like the Bear Crawl (Slow Controlled), 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.
Moving too fast and losing control of the movement.
Rushing through the Bear Crawl (Slow Controlled) reduces the time your Core spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Who should do the Bear Crawl (Slow Controlled)?
All levels wanting functional movement practice.
How to Program the Bear Crawl (Slow Controlled)
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 25-35 yards. Rest 60 seconds.
What are good alternatives to the Bear Crawl (Slow Controlled)?
Dead Bug
Plank
Crab Walk (Functional)
Other Variations
- Forward Bear Crawl
- Backward Bear Crawl
- Lateral Bear Crawl
- Bear Crawl with Shoulder Tap
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Bear Crawl (Slow Controlled) — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep knees hovering low.
- Move opposite limbs together.
- Maintain flat back.