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Bodyweight Bear Crawl

A functional, full-body movement that improves coordination, core stability, and overall conditioning. The bear crawl is performed on all fours, moving forward and backward.

Bodyweight Bear Crawl demonstration

Visual demonstration — Bodyweight Bear Crawl

Muscles Worked

Shoulders (Primary)CoreLegs

Step-by-Step Instructions

  1. 1Start on hands and feet, knees slightly off the ground.
  2. 2Move opposite hand and foot forward simultaneously.
  3. 3Continue crawling for a set distance or time.
  4. 4Reverse to move backward, keeping hips low.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Keep back flat and hips low.
  • Move with control, not speed.
  • Engage core throughout.

Common Mistakes to Avoid

  • Raising hips too high.
  • Letting core disengage.
  • Moving out of sync.

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