Bear Crawls
CardioMuscles worked
coreshouldersquadstriceps
- Equipment
- No equipment
- Level
- Intermediate
- How much to do
- Work 30–45 seconds per interval.
How to do it
- Begin on all fours with your hands under your shoulders, knees under your hips, and toes tucked.
- Lift your knees a few inches off the floor so your weight rests on your hands and toes.
- Move one hand and the opposite foot forward together, keeping your hips low and level.
- Step the other hand and opposite foot forward to complete the pattern.
- Continue crawling forward with small, controlled steps and a flat back.
How to breathe
Keep a steady rhythm rather than matching each rep — the pace is high enough that holding your breath will cost you.
Common mistakes
Piking your hips up to take the load off. Bring them back in line with your shoulders, even if it costs you time.
Rushing. Speed hides the range; slow down until the last rep looks like the first.
Holding your breath under tension — it spikes the strain and drains you early. Keep it moving.
Frequently asked questions
- Which muscles do Bear Crawls work?
- Bear Crawls mainly work your core and shoulders. They also engage your quads and triceps.
- What equipment do you need for Bear Crawls?
- None — Bear Crawls are a bodyweight move you can do anywhere.
- Are Bear Crawls good for beginners?
- Bear Crawls suit intermediate exercisers. Build a base first, then add reps.
- How long should you do Bear Crawls for?
- Work 30–45 seconds per interval.