The bear crawl is a full-body bodyweight movement that builds strength, endurance, coordination, and mobility. It mimics an animalistic crawling motion where your hands and feet stay in contact with the ground as you move forward, backward, or laterally. While it may look simple, the bear crawl challenges multiple muscle groups simultaneously and can elevate your heart rate quickly.

How to Do a Proper Bear Crawl

1. Start in Tabletop Position
   Get on all fours with your hands under your shoulders and knees under your hips.
2. Lift Knees Off the Ground
   Raise your knees about 1–2 inches off the floor so you’re balancing on your toes and hands. Keep your back flat and your core tight.
3. Move Opposite Hand and Foot Together
   Step your right hand and left foot forward at the same time, followed by your left hand and right foot. Move slowly and with control to keep your hips low and torso stable.
4. Keep the Body Aligned
   Your hips should stay level with or slightly above your shoulders. Don’t let your knees touch the ground, and avoid twisting your spine.
5. Breathe Steadily
   Inhale through the nose, exhale through the mouth. Controlled breathing helps maintain form under fatigue.

Muscles Worked

The bear crawl targets a wide range of muscles, making it a highly functional exercise:

• Core: Rectus abdominis, obliques, and transverse abdominis are constantly engaged for stabilization.
• Shoulders and Chest: Deltoids, pectorals, and serratus anterior maintain shoulder positioning and arm movement.
• Arms: Triceps and forearms support each step.
• Back: Lats and traps help maintain posture and stability.
• Glutes and Hamstrings: Support hip control and movement.
• Quads and Calves: Keep your knees lifted and help with propulsion.

Daily Sets and Reps to Improve

Bear crawls are scalable based on your fitness level. Start small and build up as your endurance and form improve.

Beginner Routine:

• 3 sets of 10–15 seconds crawling forward and back
• Rest 30–45 seconds between sets

Intermediate Routine:

• 4 sets of 20–30 seconds of bear crawls (forward, backward, or lateral)
• Rest 30 seconds between sets

Advanced Routine:

• 5–6 sets of 30–45 seconds of continuous crawling
• Mix directions: forward, backward, and side to side
• Rest 15–30 seconds between sets

Weekly Frequency:
Aim to practice the bear crawl 3–5 days per week. For conditioning, you can include it as part of a high-intensity interval circuit. For strength and control, use it in your warm-up or core routine.

Final Tips

• Focus on quality over speed. Poor form can lead to shoulder or lower back strain.
• Keep movements low, controlled, and deliberate.
• Pair bear crawls with other bodyweight moves like push-ups, planks, or lunges for a complete routine.

The bear crawl is more than a novelty move — it trains real-world strength, balance, and coordination. Practiced consistently, it will improve your overall athletic ability and movement control.