High Butt Bear Crawl
Crawl like a bear, feel the burn! Strengthen your core and shoulders with this fun, full-body exercise.
The High Butt Bear Crawl is a compound exercise that mainly works the core and back, with help from the traps. No equipment needed: it uses just your bodyweight.
High Butt Bear Crawl Muscles Worked
Primary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Secondary
Obliques; Mid Traps (trapezius, middle fibers)
High Butt Bear Crawl Variations and Alternatives
How to do the High Butt Bear Crawl
Start on hands and knees with your hands directly beneath your shoulders and knees under your hips.
Lift your knees a few inches off the ground by pressing into your hands and toes, keeping your back straight and hips down.
Begin walking forward by advancing your right hand and your left foot, then your left hand and your right foot.
Move with slow and controlled steps, focusing on maintaining alignment and balance.
Continue walking for a set distance or time, keeping the knees just above the ground and the back flat.
To increase difficulty, you can move backward, side to side or lift opposite limbs for a brief hover to challenge stability and strength.
Ensure that you maintain even breathing throughout the exercise, and try to keep a steady pace.
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High Butt Bear Crawl FAQs
What muscles does the High Butt Bear Crawl work?
The High Butt Bear Crawl mainly works the core and back, with help from the traps. The main muscles are the rectus abdominis and latissimus dorsi.
What equipment do you need for the High Butt Bear Crawl?
None. The High Butt Bear Crawl is a bodyweight exercise, so you can do it anywhere.
Is the High Butt 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 High Butt Bear Crawl variations and alternatives?
Similar exercises include the Ape Traverse, Bear Crawl, Quadruped Hold Plank and Bear Push-Up.
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