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bear crawl — video demonstration

Bear crawl: step-by-step guide with video, three form cues, common mistakes and how many reps to start with. Intermediate bodyweight quads exercise, no equipment.

watch for these things

  • 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.

→ full bear crawl guide — step-by-step instructions, muscles worked & all form tips

watch next

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

train it, don’t just watch it

bear crawl is one of 1,300+ exercises in the wandelbar app — answer a few questions, get a personal 90-day bodyweight plan with a guided video session every day, and it reshapes itself after every workout. free for 7 days.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

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