Exercise guide
Bear Crawl
- Intermediate
- Compound
- Timed hold
- Back
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
The Bear Crawl is a dynamic full-body movement that builds exceptional core stability, shoulder endurance, and coordination by challenging the body to maintain a neutral spine during locomotion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start on all fours in a quadruped position with your hands directly under your shoulders and knees under your hips.
- Tuck your toes and engage your core to lift your knees approximately 1-2 inches off the floor.
- Maintain a flat, 'tabletop' back with your head in a neutral position, looking slightly ahead of your hands.
How to do it
- Simultaneously move your right hand and left foot forward a few inches, keeping your knees close to the ground.
- Step forward with your left hand and right foot, maintaining a steady, rhythmic breathing pattern.
- Continue alternating sides in a controlled manner, ensuring your hips do not sway or rise toward the ceiling.
- Maintain a slow, deliberate tempo to maximize time under tension for the core and shoulders.
Form checklist
- Keep knees hovering no more than 2 inches off the ground.
- Ensure the back remains flat and level; do not let the hips pike up.
- Move opposite hand and foot at the exact same time.
- Keep the neck neutral by looking at the floor slightly in front of you.
Pro tips
- Imagine a glass of water resting on your lower back; move with enough control that you wouldn't spill a drop.
- Actively push the floor away through your palms to keep your serratus anterior engaged and your shoulder blades stable.
Make it harder
- Reverse the movement by crawling backward, which significantly increases the demand on shoulder stability and coordination.
- Add a lateral component by crawling sideways while maintaining the same low, tabletop body position.
Frequently asked
- What muscles does the bear crawl work?
- The bear crawl primarily targets the deltoids, and also works the erector spinae, lats, rhomboids, serratus anterior, and trapezius as secondary muscles.
- What equipment do you need for the bear crawl?
- The bear crawl requires no equipment — just your body weight.
- Is the bear crawl good for beginners?
- The bear crawl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.