How to do the Bear Crawl
Primary: Core, Front Delts · also works Quads, Triceps, Hip Flexors, Glutes. Also called: bear walk.
Step by step
- 1
Start on all fours with hands under your shoulders and knees under your hips.
- 2
Lift your knees an inch off the floor and brace your core.
- 3
Move the opposite hand and foot forward together, taking small steps.
- 4
Keep your hips low and back flat throughout.
- 5
Crawl forward for the set distance, then crawl backward to return.
Coaching cues
- Knees hover just above the floor
- Opposite hand and foot move together
- Back flat like a tabletop
Common mistakes
- Hips rising too high
- Taking steps that are too long
- Rushing and losing control
Sets, reps and where it fits
Muscle
3–4 × 10–20 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–20 sec
rest 45–60 s
Bear Crawl alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Bear Crawl work?
Primary: Core, Front Delts. Secondary: Core, Front Delts, Quads, Triceps, Hip Flexors, Glutes
How many sets and reps of Bear Crawl should I do?
Hold or work for 10–20 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Bear Crawl?
Same movement pattern, different equipment: Mountain Climber, Plank Shoulder Tap, Burpee, Bird Dog, Battle Ropes, Plank Jacks.
Is the Bear Crawl good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.