How to do Bear Crawls

Back to Exercises

Difficulty: Medium

Impact Level: Normal

Target Body Parts: abs, triceps, upper back, lower back, shoulders, calves, glutes, quadriceps


Start off on all fours on the floor and make sure you have space to crawl fowards a few paces and backwards a few paces too. Activate your core, shoulders and hips. Stack your shoulders over your hands and your knees under your hips, then tuck your toes to the floor and hover your knees off the floor about an inch.

From this start position, crawl forwards by picking up your right hand and left foot at the same time, then move them both forwards one pace and place them down again. Repeat this crawl with your other hand and foot so that you move forwards as you take each step. Once you have taken 2 paces forwards, reverse the sequence of the movements and crawl backwards 2-4 paces. Keep repeating this forward and backwards crawl with stable control for the required duration.

Make sure you distribute your weight evenly between your hands and your feet. Only take small steps with your feet to match the distance covered by your hands, otherwise your feet with catch up with your hands and you will get all bunched up. Keep your spine parallel to the floor and your knees just off the floor as your crawl.

How to make Bear Crawls easier

Work up to the Bear Crawl with our moves such as Mountain Climbers, Quadraplex, and Inch Worms.

How to make Bear Crawls more challenging

Move on from here and try out our Two-Point plank, break dance and swipers exercises.

Looking to add this exercise to your workouts?

Customize your workouts simply by adding or removing Sworkit exercises. Sign in or sign up to get started.

Try It Out