Bear Crawl

Which muscles does it train?

Equipment needed

How to perform it

Time under tension matters more than load here: 3 to 4 sets of 8 to 15 reps, or holds of 20 to 60 seconds, with 45 to 90 seconds of rest.

Execution and technique cues

• Begin on all fours with a neutral spine, wrists directly under the shoulders, knees under the hips, and knees hovering just above the floor.
• Keep the back flat like a tabletop and prevent any pelvic tilt or lumbar sag as you move forward.
• Move the opposite hand and opposite foot forward simultaneously, maintaining a steady, controlled rhythm throughout.
• Keep the hips at knee height for the entire duration, avoiding rising too high or dropping too low, and let the core do the stabilizing work.

Common mistakes

• Allowing the hips to rise too high, turning the position into something resembling a downward dog rather than the flat tabletop hip position, which greatly reduces core demand.
• Moving the same-side hand and foot together instead of the opposite limbs, which eliminates the coordination demand and changes the nature of the exercise.
• Crawling too fast and losing control, causing the hips to sway, the spine to lose neutral alignment, and the stabilizing stimulus to be forfeited.

Frequently asked questions

What is the difference between a bear crawl and a baby crawl?

In the bear crawl the knees hover just above the floor and the hips stay low, which demands significantly more core tension. In a baby crawl the knees rest on the ground, making the movement easier to sustain but reducing the stabilizing demand.

How far or how long should a bear crawl bout be?

Shorter distances of 10 to 20 meters are commonly used in sets as a strength and coordination drill. Longer distances or time-based protocols shift the emphasis toward the conditioning component. The appropriate volume depends on your training goal.

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