Functional Fitness · Conditioning · Calisthenics
Bear Crawl
The bear crawl is a hands-and-feet crawling exercise with your knees hovering above the floor. It trains core stability, shoulder endurance, and coordination as opposite limbs move together.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Start on your hands and knees, with your hands under your shoulders and knees under your hips.
- Tuck your toes against the floor.
- Lift your knees a few inches off the floor.
- Move your right hand and left foot forward together with a short step.
- Move your left hand and right foot forward together with a short step.
- Continue alternating sides for your planned distance.
- Lower your knees to the floor to finish.
Form cues
- Keep your hips quiet.
- Spread your fingers wide.
- Look down, not ahead.
- Breathe steadily as you move.
Common mistakes
- Hips rising into a pikeKeep your hips roughly level with your shoulders rather than straightening your legs.
- Reaching too farShorten each step so your hands stay close beneath your shoulders.
- Lower back saggingTighten your midsection as though preparing for a gentle push to your stomach.
Safety
Supporting your weight on your hands can irritate your wrists or shoulders, especially when fatigue reduces control. Slippery surfaces can cause your hands or feet to slide.
- Use a clear, level surface with reliable traction.
- Start with a brief stationary knee hover to check that supporting your weight feels comfortable.
- End the set when you can no longer control your position.
If you have wrist, shoulder, or knee pain, choose a comfortable hands-and-knees version or seek guidance from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 10–20 meters
- Rest
- 45 sec
Treat this as controlled movement practice rather than a race.