Side Bear Crawl
Side Bear Crawl Exercise Description
The Side Bear Crawl is a lateral crawling drill performed on hands and feet with the knees hovering just off the floor. It builds total-body coordination and emphasizes core stability, especially the obliques and deep abdominal wall, as you resist rotation and side-bending while moving sideways. The shoulders and upper back (serratus anterior, rotator cuff, scapular stabilizers) work to keep the shoulder blades stable as you “push the floor away.” Hips, glutes, and quads maintain posture and provide controlled propulsion. The goal is quiet, level movement: neutral spine, steady pelvis, and small, deliberate steps that keep the torso square to the floor.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques
- Assisting Muscles: Internal Obliques, Transversus Abdominis
- Stabilizing Muscles: Gluteus Maximus, Infraspinatus, Quadratus Lumborum, Serratus Anterior, Subscapularis
- Body Area: Upper Body
- Body Parts: Core
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Side Abs
- Movement Direction: Lateral
- Muscle Position: Lateral
- Gender: Male
How To Do The Side Bear Crawl Exercise
‘- Start on all fours: hands under shoulders, knees under hips, toes tucked, long neutral spine and neck.
– Brace the trunk, exhale gently, and lift both knees 1–2 inches so they hover; keep hips level.
– Actively press the floor away to create a stable shoulder position and broad upper back.
– Step left: move the left hand and left foot a short distance to the left at the same time; keep knees low.
– Follow by moving the right hand and right foot the same distance to re-stack under shoulders and hips.
– Keep steps small and controlled; torso faces the floor without twisting, ribs down, gaze between hands.
– Maintain even weight through both hands; place the whole hand softly and keep elbows near midline.
– Keep feet flat-ish with heels low and toes light; avoid piking hips or letting them sag.
– Breathe steadily; match a soft exhale with each step to help maintain trunk tension.
– Continue for the planned distance, then reverse the pattern to travel to the right while holding the same alignment.
Side Bear Crawl Tips
‘- Set up with hands under shoulders, knees under hips, toes tucked, and a long neutral spine and neck.
– Brace your trunk and gently exhale as you lift the knees 1–2 inches to hover, keeping hips level.
– Actively press the floor away to create a broad upper back and stable shoulder position.
– Step sideways by moving the hand and foot on the same side a short distance together, keeping the knees low.
– After each step, move the opposite hand and foot the same distance to re-stack under shoulders and hips.
– Keep steps small and controlled so your torso faces the floor without twisting, ribs down, and gaze between your hands.
– Maintain even weight through both hands, placing the whole hand softly on the floor.
– Keep elbows near your midline to support a strong, stable upper-body position.
– Keep feet fairly flat with heels low and toes light, avoiding piking the hips or letting them sag.
– Breathe steadily and match a soft exhale with each step to maintain trunk tension as you move.
Side Bear Crawl Beginner Introduction
Side Bear Crawl training places the body in a low, crouched crawl on hands and feet while traveling sideways, with the knees lifted slightly above the ground. This creates a challenging coordination drill where the entire body works together: the midsection stays strong, the spine stays natural, and the movement pattern stays smooth as the body shifts left or right.
The exercise especially targets the core, with strong involvement from the side abs and deep stomach muscles to resist twisting or collapsing to either side. Muscles around the shoulders, upper back, and rib cage support the shoulder blades so the upper body feels broad and supported against the floor. Hips, glutes, and front thighs contribute to posture and side-to-side drive. Small, deliberate steps help the torso remain facing the ground with little rocking or bouncing, while steady breathing pairs with each shift to reinforce tension through the trunk. The result is a controlled, quiet crawl that challenges stability from head to toe.