Bear Crawl
- Intermediate
- Home
- Functional
- Hybrid race
The bear crawl keeps your knees hovering just off the floor as you move opposite hand and foot forward together, hips low and back flat. Crawling this way trains the front delts, abs and quads through continuous cross-body coordination rather than a static hold. Intermediate lifters use it at home, in functional training or hybrid race prep for timed rounds or intervals.
- Muscles
- Front delts, Abs, Quads
- Equipment
- Bodyweight
- Logged as
- Time
How to
- Start on hands and toes with knees hovering just off the floor.
- Move your opposite hand and foot forward together.
- Keep your hips low and back flat as you crawl.
- Continue with small, controlled steps for the planned time.
Form cues
- Keep your hips level, not twisting side to side.
- Press through your whole palm, not just your fingers.
- Keep your head in line with your spine, looking down.
Common mistakes
- Hips rise up high into a pike shape. Keep your hips level with your shoulders.
- Same-side hand and foot move together. Move opposite hand and foot at the same time.
- Steps get too long and the body rocks. Take small steps and keep your torso steady.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
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