Bear Crawl
Unleash your inner beast! The Bear Crawl builds full-body strength, coordination, and endurance. Get crawling!
The Bear Crawl is a compound exercise that mainly works the core and quads, with help from the back and traps. No equipment needed: it uses just your bodyweight.
Bear Crawl Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Bear Crawl Variations and Alternatives
How to do the Bear Crawl
Get on your hands and knees on the floor with your wrists directly under your shoulders and knees under your hips.
Tuck your toes under and lift your knees just an inch or two off the ground while keeping your back flat.
Engage your core and move forward by simultaneously stepping with your right hand and left foot.
Continue the movement by stepping with your left hand and right foot, maintaining a low crawl position.
Keep your hips level and gaze slightly forward between your hands as you travel.
Bear Crawl FAQs
What muscles does the Bear Crawl work?
The Bear Crawl mainly works the core and quads, with help from the back and traps. The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Bear Crawl?
None. The Bear Crawl is a bodyweight exercise, so you can do it anywhere.
Is the Bear Crawl a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Bear Crawl variations and alternatives?
Similar exercises include the Quadruped Hold Plank, Bear Push-Up, High Butt Bear Crawl and Crab.
Training calculators
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