Exercise guide
Bear Crawl Low Hip
- Intermediate
- Compound
- Timed hold
- Lower legs
- Shoulders
- Upper legs
- Waist
The Low Hip Bear Crawl is a dynamic total-body stability exercise that builds functional core strength and shoulder endurance by maintaining a low center of gravity. It forces the core to resist rotation while the quadriceps and deltoids work to stabilize the body during movement.
Reviewed by the Crucible 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 maintain a flat, neutral spine.
- Lift your knees 1-2 inches off the floor, keeping your weight distributed evenly between your hands and the balls of your feet.
How to do it
- Simultaneously move your right hand and left foot forward a few inches while keeping your hips level and knees close to the ground.
- Exhale as you step forward, maintaining a slow and controlled tempo to prevent the torso from swaying.
- Repeat the movement with your left hand and right foot, alternating sides as you crawl forward.
- Maintain a neutral neck position by looking at the floor slightly ahead of your hands throughout the movement.
Form checklist
- Keep knees hovering no more than 2 inches off the ground.
- Ensure the back remains flat like a tabletop; do not let the hips rise toward the ceiling.
- Move opposite limbs in perfect synchronization to maintain balance.
- Keep your shoulders pushed away from your ears to engage the serratus anterior.
Pro tips
- Imagine a glass of water resting on your lower back; move so smoothly that you don't spill a drop to maximize core tension.
- Focus on 'pushing the floor away' through your palms to increase shoulder and tricep activation.
Make it harder
- Perform the crawl in reverse (backward) to significantly increase the demand on the triceps and coordination.
- Add a lateral bear crawl variation, moving side-to-side while maintaining the low-hip 'hover' position.
Frequently asked
- What muscles does the bear crawl low hip work?
- The bear crawl low hip primarily targets the abs, deltoids, and obliques, and also works the adductors, erector spinae, glutes, lats, and rhomboids as secondary muscles.
- What equipment do you need for the bear crawl low hip?
- The bear crawl low hip requires no equipment — just your body weight.
- Is the bear crawl low hip good for beginners?
- The bear crawl low hip is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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