Bear Crawl
A full-body crawling movement performed on hands and feet, commonly used as a core and shoulder stability exercise or as part of a warm-up.
Equipment: bodyweight
How to do it
- 1Start on your hands and feet with your knees hovering just above the floor and your hips low.
- 2Move one hand and the opposite foot forward at the same time.
- 3Continue alternating sides, keeping your hips level and your core braced throughout.
- 4Move for a set distance or time, keeping your steps small and controlled.
Common mistakes
- Letting the hips rise too high, which turns the movement into more of a walk than a core-engaged crawl.
- Moving too fast, which sacrifices control and core bracing for speed.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 20-30 sec | 60-90 sec |
| Build muscle | 2-3 | 20-30 sec | 60-90 sec |
| General fitness | 2-3 | 20-30 sec | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Bear Crawl safe for beginners?
Generally, yes. The Bear Crawl is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Bear Crawl work?
The primary mover is your core. As a core movement, it also involves your hip flexors and lower-back stabilizers.
How do I make the Bear Crawl harder as I get stronger?
Add time a few seconds at a time until you can hold about 60 seconds with good form. Beyond that, longer holds add little, so switch to a harder variation (for example, a longer lever or a less stable position) or add load instead.
Related exercises
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