Bear Crawls

Exercise Overview

Bear Crawls are a highly effective full-body bodyweight exercise that develops strength, coordination, core stability and cardiovascular fitness simultaneously. Unlike many traditional exercises that isolate individual muscles, Bear Crawls require the upper body, lower body and core to work together while moving across the floor using a crawling pattern.

The exercise involves supporting your body on your hands and feet with your knees hovering just above the ground while moving forwards, backwards or sideways. This position creates continuous tension throughout the shoulders, chest, arms, legs and abdominal muscles, making Bear Crawls an excellent choice for functional fitness, athletic conditioning and general strength development.

Originally inspired by natural human movement patterns, Bear Crawls are widely used in sports training, military fitness, CrossFit-style workouts and rehabilitation programmes. They improve body awareness, coordination and endurance while requiring no equipment, making them suitable for both gym and home training.

Quick Facts

Primary Muscles

• Rectus Abdominis
• Transverse Abdominis
• Deltoids

Secondary Muscles

• Quadriceps
• Gluteus Maximus
• Hamstrings
• Pectoralis Major
• Triceps
• Hip Flexors

Stabilising Muscles

• Obliques
• Erector Spinae
• Serratus Anterior
• Rotator Cuff
• Forearms
• Calves

Exercise Type

Compound

Movement Pattern

Quadrupedal Locomotion

Core Stabilisation

Equipment

Bodyweight

Difficulty

Intermediate

Mechanics

Compound

Force Type

Push and Stabilisation

Muscles Worked

Primary Muscles

• Rectus Abdominis
• Transverse Abdominis
• Anterior Deltoids

Secondary Muscles

• Quadriceps
• Gluteus Maximus
• Hamstrings
• Pectoralis Major
• Triceps Brachii
• Hip Flexors

Stabilising Muscles

• Internal Obliques
• External Obliques
• Erector Spinae
• Serratus Anterior
• Rotator Cuff
• Forearm Flexors
• Gastrocnemius
• Soleus

Because multiple joints move simultaneously while the torso remains stable, Bear Crawls recruit almost every major muscle group in the body.

How to Perform Bear Crawls

1. Begin on your hands and knees on an exercise mat or suitable surface.
2. Position your hands directly beneath your shoulders.
3. Place your knees beneath your hips.
4. Lift your knees approximately 2 to 5 centimetres off the floor.
5. Tighten your abdominal muscles and keep your back flat.
6. Step your right hand forwards while simultaneously moving your left foot forwards.
7. Continue by moving your left hand and right foot.
8. Maintain small, controlled steps throughout the movement.
9. Keep your hips level and avoid excessive side-to-side movement.
10. Continue crawling for the desired distance or time before resting.

Maintain slow, controlled movements while keeping your knees hovering just above the floor throughout the exercise.

Video

Breathing Technique

• Inhale before beginning the crawl.
• Breathe steadily throughout the movement.
• Exhale naturally during each crawling cycle.
• Avoid holding your breath, particularly during longer sets.

Benefits

Develops Full-Body Strength

Bear Crawls recruit the shoulders, arms, chest, legs and core simultaneously, making them one of the most effective bodyweight compound exercises.

Improves Core Stability

Maintaining a stable torso throughout the crawl strengthens the deep abdominal muscles responsible for spinal support.

Enhances Coordination

Moving opposite arms and legs together improves balance, coordination and neuromuscular control.

Increases Muscular Endurance

The continuous movement challenges multiple muscle groups, helping develop strength endurance and work capacity.

Improves Athletic Performance

Bear Crawls enhance movement efficiency, acceleration, agility and body control, making them valuable for athletes across many sports.

Requires No Equipment

The exercise only requires sufficient floor space, making it ideal for home workouts and outdoor training.

Common Mistakes

Raising the Hips Too High

Keep your hips level and avoid turning the movement into a downward dog position.

Allowing the Back to Arch

Maintain a neutral spine throughout the exercise by keeping the core engaged.

Taking Large Steps

Short, controlled movements improve stability and maintain better posture.

Moving Too Quickly

Speed often leads to poor coordination and reduced core activation.

Letting the Knees Touch the Floor

Keep your knees hovering throughout the movement to maintain muscular tension.

Expert Tips

• Keep your knees only a few centimetres above the floor.
• Brace your core before every movement.
• Move opposite hand and foot together.
• Keep your neck neutral by looking slightly ahead of your hands.
• Focus on smooth, controlled movement rather than speed.
• Maintain even weight distribution between your hands and feet.

Variations

• Forward Bear Crawl
• Backward Bear Crawl
• Lateral Bear Crawl
• Bear Crawl Hold
• Weighted Bear Crawl
• Resistance Band Bear Crawl
• Bear Crawl Shoulder Tap
• Bear Crawl with Push-Up

Alternative Exercises

• Mountain Climbers
• Plank
• High Plank Shoulder Taps
• Crab Walk
• Leopard Crawl
• Spider Crawl
• Dead Bug
• Bird Dog
• Farmer’s Carry
• Walking Plank

Programming

Strength and Conditioning

• 3–4 sets
• 10–20 metres
• 60–90 seconds rest

Muscular Endurance

• 2–4 sets
• 30–60 seconds
• 45–60 seconds rest

Circuit Training

• 20–40 seconds
• Perform with minimal rest between exercises

Suitable For

Bear Crawls are suitable for:

• Intermediate exercisers
• Advanced athletes
• Functional fitness programmes
• Sports conditioning
• Home workouts
• Military fitness
• Cross-training
• General conditioning

Beginners can reduce the distance or perform static bear holds before progressing to crawling.

Avoid If

You may need to modify or avoid Bear Crawls if you have:

• Acute wrist injuries
• Shoulder instability
• Knee injuries that prevent weight-bearing
• Recent abdominal surgery
• Severe lower back conditions

If pain develops during the movement, stop immediately and consult a qualified healthcare professional.

Frequently Asked Questions

What muscles do Bear Crawls work?

Bear Crawls work the shoulders, chest, arms, quadriceps, glutes and core while also recruiting numerous stabilising muscles throughout the body.

Are Bear Crawls good for the core?

Yes. Maintaining a stable torso while moving opposite limbs creates continuous tension throughout the abdominal muscles and deep spinal stabilisers.

Are Bear Crawls a cardio exercise?

They can be. When performed continuously for longer distances or time, Bear Crawls elevate the heart rate and provide an excellent cardiovascular challenge alongside strength training benefits.

How far should I crawl?

Beginners can start with 5 to 10 metres or 20 to 30 seconds. More advanced exercisers may perform 20 metres or longer sets depending on their conditioning.

Why are Bear Crawls so difficult?

The exercise combines strength, balance, coordination and endurance while placing continuous tension on multiple muscle groups, making it significantly more demanding than many traditional bodyweight exercises.

Related Exercises

• Mountain Climbers
• High Plank Shoulder Taps
• Leopard Crawl
• Crab Walk
• Spider Crawl
• Bird Dog
• Dead Bug
• Walking Plank
• Plank
• Farmer’s Carry

Exercise Summary

Bear Crawls are one of the most effective functional bodyweight exercises for developing full-body strength, core stability, coordination and cardiovascular endurance. Their natural crawling movement recruits almost every major muscle group while improving balance, posture and athletic performance. Whether incorporated into a strength programme, conditioning circuit or sports training routine, Bear Crawls provide a highly effective challenge using nothing more than your own bodyweight.