Exercise Guide
Bear Crawl
Crawling on hands and toes with the knees hovering. Full-body conditioning that hammers the shoulders and the anti-rotation muscles at once.
BeginnerPlyometricsPushCompound
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Core
Equipment
Bodyweight
Difficulty
Beginner
Category
Plyometrics
Force
Push
Mechanic
Compound
Secondary Muscles
ShouldersQuads
How to Perform
- 1
Start in a bear plank with your knees hovering just off the floor.
- 2
Move your right hand and left foot forward together, keeping your hips low and level.
- 3
Follow with your left hand and right foot.
- 4
Keep crawling for the target time or distance, then crawl backwards.
Tips
- ★Small steps keep the hips quiet; long reaches make you waddle.
- ★Keep your head neutral and look just in front of your hands.