How to Do the Bear Crawl
The bear crawl has you move on hands and feet with your knees hovering just off the floor, challenging your shoulders, core and legs together. It suits beginners and athletes as a warm-up, a conditioning finisher or a coordination drill.
Log every set of your Bear Crawl in Superlift
Muscles worked
Primary
- Abs
- Shoulders
Secondary
- Quads
How to do the Bear Crawl
- 1
Start on your hands and feet with your knees just off the floor.
- 2
Place your hands under your shoulders and keep your back flat.
- 3
Move your right hand and left foot forward together.
- 4
Then move your left hand and right foot forward.
- 5
Keep your hips low and your knees a few inches from the floor.
- 6
Keep your steps small and controlled.
- 7
Crawl for your target time or distance.
Form cues to remember
- Knees hover off the floor
- Flat back, hips low
- Opposite hand and foot together
- Small, controlled steps
Bear Crawl video tutorial
Common mistakes
Hips too high
Lower your hips so your back stays flat.
Taking big, sloppy steps
Take small steps and move with control.
Knees touching the ground
Keep them hovering just above the floor.
Rushing
Slow down until your steps are smooth.
Sets and reps
| Conditioning | 30–45 seconds of crawling, 30 seconds rest, 5–6 rounds |
|---|---|
| Endurance | 3 sets of 10–20 meters (11–22 yards) |
| Mobility | Use 10–15 meters at a slow pace as part of a warm-up |
Crawling loads your wrists and shoulders. Take breaks if your wrists ache, and keep your back flat.
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Bear Crawl FAQ
What does the bear crawl work?
It works your shoulders, core and quads, with your hip flexors and glutes helping. It is also a coordination drill.
Are bear crawls good for beginners?
Yes, if you keep the pace slow and your knees low. Shorten the distance until your form holds.
Bear crawl vs mountain climbers?
Bear crawls move you across the floor with a slow, controlled pattern. Mountain climbers stay in place with a fast pace.
