Bear crawl: how to do it, muscles worked and variations
Quadruped travel for the core, shoulders and coordination.
- Main muscles
- Rectus abdominis, Deltoid
- Secondary muscles
- Quadriceps, Obliques
- Equipment
- Bodyweight
- Variations
- 2
All 2 variations
Bear crawl
Quadruped travel with the knees close to the floor that demands anti-extension stability and scapular control.
Form. Keep your hands under your shoulders and your knees a few centimeters off the floor, and move forward with the opposite hand and foot without swaying the pelvis.
Common mistake. Taking steps that are too long, raising the hips, or sinking the lower back.
Lateral bear crawl
Sideways travel in the bear position with the knees off the floor, working the shoulders, core and coordination.
Form. From all fours with your knees a few centimeters off the floor, move sideways moving the opposite hand and foot at the same time without raising your hips; come back in the other direction.
Common mistake. Raising the hips, resting your knees, moving the hand and foot on the same side together, or going faster than you can control.
Other exercises for the same muscles
