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how to do bear crawl

Moving on hands and feet with knees hovering just off the floor, the bear crawl works your shoulders and thighs together while your core holds the torso level. It builds coordination between opposite arms and legs in a way static planks do not, and it gets your heart rate up without jumping. It suits you if you want full-body work in a small room, since you can crawl a few steps forward and back. The limitation is space and wrists: if yours complain, spread your fingers wide and shorten the rounds.

▶ watch bear crawl on the dedicated video page

primary musclesquads, shoulders
also worksabs, glutes
levelintermediate
equipmentnone — bodyweight
typetimed hold

how it’s done, step by step

  1. Start on all fours with hands under shoulders and knees under hips, then lift your knees slightly off the floor.
  2. Keeping your back flat and core braced, step your right hand and left foot forward together.
  3. Follow immediately with your left hand and right foot, moving in a smooth crawling pattern.
  4. Continue crawling forward for the prescribed distance or time, keeping your hips low and level.
  5. Reverse the movement to crawl backward if required.

how much: Start with 3 rounds of 30–40 seconds, and add backward crawling before making the rounds longer.

form tips from the wandelbar coaches

  • Keep your knees an inch or two off the floor and your back flat as a table.
  • Move opposite hand and foot together in small steps no longer than a hand's length.
  • Spread your fingers wide and press through the whole palm to protect your wrists.

common mistakes

  • Hips rising high into a downward-dog shape — lower them until your back is parallel to the floor.
  • Hips swaying side to side with each step — shorten your steps and move more slowly.
  • Same-side hand and foot moving together — pause, then lead with the right hand and left foot.

make it easier or harder

easier
Hold a bear plank with knees hovering in place, without crawling forward.
harder
Crawl in a slow square pattern: forward, sideways, backward, then sideways again.
bear crawl: hands and feet on floor, knees hovering, back flat
bear crawl — correct starting position

similar bodyweight exercises

burpees plank phase: hands under shoulders, legs kicked back, body in one line burpees jumping jacks open position: feet wide, arms overhead forming an X shape jumping jacks high knees mid-stride: one thigh raised to hip height, opposite arm swinging forward high knees skater hops landing: balanced on one bent leg, other leg crossed behind, arms swinging skater hops push-ups low position: chest just above the floor, body straight from head to heels push-ups squats at the bottom: thighs parallel to the floor, arms reaching forward for balance squats

never wonder what to train next

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