ConditioningIntermediate
Bear Crawl
A full-body conditioning movement where you crawl on hands and feet with knees hovering above the ground. Builds shoulder stability, core endurance, and coordination.
How to do it
- 1Start on all fours, lift knees 1-2 inches off the ground
- 2Move the opposite hand and foot forward simultaneously
- 3Keep hips low and level — don't let them sway side to side
- 4Take short, controlled steps and breathe steadily
Common mistakes
- Hips rising too high, forming an inverted V
- Moving same-side hand and foot (should be contralateral)
- Going too fast and losing control
Muscles worked
coreshouldersquadricepship flexorschesttriceps
Variations
Easier
Slow bear crawl for shorter distance
Harder
Weighted vest bear crawl or lateral bear crawl
Used in
Related exercises
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