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 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. 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?
Yes. The Bear Crawl is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
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?
Since this is a bodyweight movement, progress by adding reps or sets before anything else, slowing the tempo down (especially the lowering portion), or shortening rest between sets. Once bodyweight reps stop feeling challenging, that's usually the sign to add external load or move to a more advanced variation.
Related exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.