Full Body · Compound

Bear Crawl

A full-body locomotion exercise that builds shoulder stability, core strength, and coordination by crawling on hands and feet. Holding the hips low and level while moving turns every step into an anti-rotation rep for the trunk, with the shoulders and quads working the whole time. It doubles as conditioning, and it scales by distance and tempo rather than load.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Beginner Bodyweight Compound Core
bear-crawl-poster
  • Level Beginner
  • Equipment Bodyweight
  • Primary Muscles Abs, Front Delts, Obliques, Quads
  • Movement Compound Core

Demonstration

Watch the Form Demo

Technique

How to Do the Bear Crawl

  1. Set up on hands and feet with knees bent and hovering an inch off the floor.
  2. Position hands under shoulders and keep your back flat.
  3. Step the opposite hand and foot forward together.
  4. Keep the hips low, level, and quiet with each step.
  5. Continue for the set distance, taking small controlled steps.
  6. Crawl backward the same way to double the value of each length.

Anatomy

Muscles Worked

full-body
Primary muscles
Abs Front Delts Obliques Quads

Do This

Form Cues

  • Keep the hips low and level. A flat back beats a high hip every time.
  • Move the opposite hand and foot together.
  • Take small steps. Long reaches turn it into a shoulder endurance test.
  • Small steps, quiet hips. Anyone watching should struggle to tell which limbs just moved.

Avoid This

Common Mistakes

  • Letting the hips sway side to side with each step.
  • Lifting the hips high, which takes the core out of it entirely.
  • Rushing, which is usually what causes the sway.
  • Skipping the backward crawl, which is harder, humbling, and at least half the benefit.

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