Bodyweight Training

Bear Crawl exercise

A dynamic, full-body bodyweight movement that builds core strength, shoulder stability, and coordination while improving cardiovascular fitness.

Bear Crawl exercise demonstration

How to perform Bear Crawl

  1. Start on all fours with your hands directly under your shoulders and knees under your hips.
  2. Lift your knees slightly off the ground, keeping your back flat and core engaged.
  3. Move your right hand and left foot forward simultaneously, then your left hand and right foot.
  4. Continue crawling forward in a controlled, low-to-the-ground motion.
  5. Keep your hips low and back flat throughout the movement.
  6. Repeat for the desired distance or time.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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