Bear Crawl
Bear Crawl Exercise Description
The bear crawl is a bodyweight, quadrupedal locomotion drill performed on hands and toes with the knees hovering just off the floor. It challenges the anterior core (rectus abdominis and obliques) to resist lumbar extension and rotation while the shoulder complex (deltoids, serratus anterior, rotator cuff) stabilizes the scapulae and glenohumeral joints. Hips and hip flexors contribute to controlled stepping, and the contralateral gait pattern reinforces whole‑body coordination. Because you support a large share of body weight through the upper limbs while maintaining a neutral spine, the exercise places a premium on trunk stiffness, shoulder stability, and controlled breathing. Performed smoothly with small steps, it elevates heart rate and trains movement quality without external equipment.
- Muscle Groups: Hips
- Target Muscles: Iliacus, Psoas Major
- Assisting Muscles: Deltoid - Anterior
- Stabilizing Muscles: External Obliques, Infraspinatus, Internal Obliques, Rectus Abdominis, Serratus Anterior
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Hip Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Hip Flexor
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Female
How To Do The Bear Crawl Exercise
‘- Start on all fours: hands under shoulders, knees under hips, toes tucked, fingers spread, palms flat.
– Press the floor away to lightly protract the shoulder blades; keep shoulders down and long through the neck.
– Brace the trunk gently; align ribs over pelvis and maintain a neutral spine with eyes on the floor slightly ahead.
– Hover both knees 1–2 inches off the ground, keeping hips level.
– Move opposite limbs together: right hand and left foot advance a small step; then left hand and right foot.
– Take short, quiet steps to minimize trunk rotation and bouncing; keep knees tracking under hips.
– Keep elbows soft, wrists stacked, and weight spread across the whole hand (not just the heel of the palm).
– Breathe steadily throughout; avoid breath‑holding and avoid letting the low back arch.
– Continue forward for space available; reverse by stepping the same contralateral pattern backward.
– To finish, lower the knees under control and relax the shoulders without collapsing through the spine.
Bear Crawl Tips
‘- Start with hands under shoulders, knees under hips, toes tucked, fingers spread, and palms flat.
– Press the floor away to lightly protract the shoulder blades while keeping the shoulders down and the neck long.
– Gently brace the trunk so ribs stay over the pelvis and the spine remains neutral, with eyes on the floor slightly ahead.
– Hover both knees just 1–2 inches off the ground and keep the hips level as you move.
– Move opposite limbs together, advancing the right hand with the left foot, then the left hand with the right foot.
– Take short, quiet steps to minimize trunk rotation and bouncing.
– Keep the knees tracking under the hips throughout each step.
– Keep the elbows soft, wrists stacked under the shoulders, and spread weight across the whole hand.
– Breathe steadily throughout, avoiding breath-holding and preventing the low back from arching.
– To finish, reverse the same contralateral pattern to move backward, then lower the knees under control and relax the shoulders without collapsing through the spine.
Bear Crawl Beginner Introduction
The bear crawl is a bodyweight crawling exercise performed on all fours, using hands and feet while the knees float just above the ground. This position loads a significant amount of body weight into the arms and shoulders, while the abs and side abs work hard to keep the middle of the body steady. The hips and hip flexors guide each small step, turning a simple crawl into a full‑body challenge that links the upper and lower body together.
During this movement, the core resists bending and twisting through the lower back as the shoulders, upper back, and surrounding muscles stabilize the upper body. Opposite hand and foot move together, which develops coordination and rhythm from head to toe. Smooth, short steps and steady breathing create a blend of strength, control, and conditioning, often raising the heart rate even without added weight. As a result, the bear crawl fits well into workouts that emphasize body awareness, stability, and efficient movement quality.