core intermediateAI Tracked

Bear Crawl

Bear crawl — crawl on hands and feet with knees hovering off the ground. Builds core stability, shoulder endurance, and coordination. Full-body core stability. Builds shoulder endurance. Improves coordination and body awareness.

How to Do Bear Crawl: Step by Step

  1. Hands under shoulders, knees under hips
  2. Lift knees 1 inch off the ground
  3. Move opposite hand and foot together
  4. Keep back flat, hips low

Common Mistakes to Avoid

  • Hips too high (like downward dog)
  • Moving same-side arm and leg (should be opposite)
  • Looking up — keep neck neutral

Bear Crawl Tips

  • Keep your hips level — don't rock side to side
  • Smaller steps are better than big lunges
  • Great warm-up for any upper body workout

Muscles Worked

coreshouldersquads
Equipment No equipment needed
Tracking Timed

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