How to do the Bear Crawl
Bear Crawl is a beginner multi-joint compound pushing exercise targeting the Cardiovascular System in the Cardio region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Core and Shoulders.
Bear Crawl demonstration · © GymiaFit
Bear Crawl at a glance
- Primary muscles
- Cardiovascular System
- Secondary muscles
- Core, Shoulders, Triceps
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Bear Crawl step by step
- 1Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
- 2Lift your knees slightly off the ground, keeping your back flat and your core engaged.
- 3Move your right hand and left foot forward simultaneously, followed by your left hand and right foot.
- 4Continue crawling forward, alternating your hand and foot movements.
- 5Maintain a steady pace and keep your core tight throughout the exercise.
- 6Continue for the desired distance or time.
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Bear Crawl — questions
What muscles does the Bear Crawl work?
The Bear Crawl primarily targets the Cardiovascular System. It also recruits the Core, Shoulders, Triceps as secondary movers.
What equipment do I need for the Bear Crawl?
None — the Bear Crawl uses your bodyweight only, so it works at home with nothing but floor space.
Is the Bear Crawl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Bear Crawl?
Astride Jumps (male), Back And Forth Step, Half Knee Bends (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Bear Crawl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.