Bear Crawl

The bear crawl is a full-body exercise that engages multiple muscle groups and promotes coordination and stability. Here are step-by-step instructions for performing a bear crawl:

Video Instructions on How to Do Bear Crawls

Muscles Targeted:

  • Core muscles
  • Shoulders
  • Arms
  • Quads
  • Hamstrings
  • Glutes


  1. Starting Position:
    • Begin on your hands and knees on a mat or a soft surface. Ensure that your wrists are directly under your shoulders, and your knees are under your hips.
  2. Hand Placement:
    • Spread your fingers wide for better stability. Your hands should be shoulder-width apart.
  3. Knee Position:
    • Lift your knees slightly off the ground, so they are hovering just a couple of inches above the surface. This is your starting position.
  4. Back Position:
    • Keep your back straight, and engage your core to maintain a neutral spine. Avoid arching or rounding your back.
  5. Movement:
    • Begin crawling forward by moving your left hand and right foot simultaneously, then your right hand and left foot. The movement should be diagonal, similar to how a bear moves.
  6. Opposite Limb Movement:
    • Coordinate the movement of your opposite hand and foot to maintain balance and stability.
  7. Small Steps:
    • Take small, controlled steps to avoid overextending and losing balance. The bear crawl is not about speed; focus on maintaining proper form.
  8. Head Position:
    • Keep your head in a neutral position, looking down towards the ground, to maintain proper alignment with your spine.
  9. Maintain a Low Position:
    • Keep your hips low to the ground throughout the exercise. This engages your core and lower body muscles more effectively.
  10. Backward Bear Crawl (Optional):
    • Once you’re comfortable with forward bear crawls, you can try crawling backward to challenge your coordination and muscle control.
  11. Duration:
    • Perform the bear crawl for a specific duration (e.g., 30 seconds to 1 minute) or cover a set distance, depending on your fitness level.
  12. Rest and Repeat:
    • After completing the bear crawl, take a short rest, and repeat for the desired number of sets.


  • Focus on controlled, deliberate movements rather than speed.
  • Keep your core engaged to stabilize your body.
  • If you’re new to bear crawls, start with short distances or durations and gradually increase as your strength and endurance improve.
  • Pay attention to your form to prevent unnecessary strain on your wrists and lower back.

As with any exercise, it’s advisable to consult with a fitness professional or healthcare provider, especially if you have any pre-existing conditions or concerns about your ability to perform the exercise safely.