Bear Crawl
Bear Crawl is a coordination and conditioning – quadrupedal locomotion exercise involving Core muscles, Quadriceps, Anterior deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Core muscles, Quadriceps, Anterior deltoid
- Secondary muscles
- Triceps brachii, Gluteus maximus
- Exercise type
- Coordination and conditioning – quadrupedal locomotion
Exercise technique
- Position
Place your hands under your shoulders and your knees under your hips.
- Hover
Tuck your toes into the floor and lift your knees a few centimeters.
- Trunk
Brace your abdominals and keep your back parallel to the floor.
- First step
Move your right hand and left foot forward together a short distance.
- Alternate diagonally
Move your left hand and right foot forward by the same amount.
- Balance
Limit side-to-side hip sway and keep your knees close to the floor.
- Reverse
At the end of the space, move backward under control using the same opposite-hand-and-foot pairing.
Key technique points
- Keep your knees close to the floor.
- Pair the opposite hand and foot.
- Take small steps.
- Do not raise your hips above shoulder level.
- Spread your palms firmly against the floor.
- Keep breathing as you move.
Common mistakes
Lifting the hips
Do not turn the bear position into a straight-legged walk.
Moving the same side together
Do not advance with your right hand and right foot together and lose diagonal coordination.
Long steps
Do not spread your supports too far apart and rotate your lower back.
Hitting the knees on the floor
Do not move faster than you can maintain the knee hover.
Sagging through the lower back
Do not let the center of your torso drop between your supports.
Lifting the head
Do not excessively extend your neck to look ahead.
Frequently asked questions
Bear Crawl: why is “Lifting the hips” a mistake?
Do not turn the bear position into a straight-legged walk.
Bear Crawl: why is “Moving the same side together” a mistake?
Do not advance with your right hand and right foot together and lose diagonal coordination.
Bear Crawl: why is “Long steps” a mistake?
Do not spread your supports too far apart and rotate your lower back.
Bear Crawl: why is “Hitting the knees on the floor” a mistake?
Do not move faster than you can maintain the knee hover.
Bear Crawl: why is “Sagging through the lower back” a mistake?
Do not let the center of your torso drop between your supports.
Bear Crawl: why is “Lifting the head” a mistake?
Do not excessively extend your neck to look ahead.
What should I focus on when doing Bear Crawl?
Keep your knees close to the floor. Pair the opposite hand and foot. Take small steps. Do not raise your hips above shoulder level. Spread your palms firmly against the floor. Keep breathing as you move.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.