Quick Answer
Bear Crawl is a intermediate strength exercise that targets your shoulders and abdominals. It uses only your bodyweight. Start on all fours with hands directly under shoulders and knees under hips.
Video Tutorial
How to Perform the Bear Crawl
- 1
Start on all fours with hands directly under shoulders and knees under hips.
- 2
Keep your back flat and engage your core.
- 3
Lift your knees slightly off the ground, supporting weight on hands and toes.
- 4
Move your right hand and left foot forward simultaneously.
- 5
Repeat with your left hand and right foot, maintaining a low, stable position.
- 6
Continue crawling forward for the desired distance or time.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Bear Crawl isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Bear Crawl work?
The Bear Crawl primarily works your shoulders and abdominals. Secondary muscles include the glutes, quadriceps and triceps.
What equipment do I need for the Bear Crawl?
The Bear Crawl needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Bear Crawl suitable for beginners?
The Bear Crawl is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Bear Crawl should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Bear Crawl every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders and abdominals more frequently, alternate harder and easier variations and keep overall weekly volume moderate.