Bear Crawl
Learn how to do Bear Crawl with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Bear Crawl is a No equipment exercise that primarily targets the Abs, with secondary activation of the Shoulders, Chest, Triceps, Glutes, Quadriceps, Hamstrings. It has a MET value of 6.5, meaning a 70 kg person burns approximately 228 calories in a 30-minute session.
How to Do Bear Crawl
A functional crawling exercise where you move forward and backward on all fours, engaging the core, shoulders, and lower body for stability and control.
💡 Instructions:
Start in a bear crawl position with hands under shoulders, knees bent at 90°, hovering just above the floor.
Keep your back flat, core engaged, and neck neutral.
Move opposite hand and foot forward together, then switch sides in a crawling motion.
After a set distance or steps, reverse the movement to crawl backward to the starting position.
Maintain controlled, steady movements without letting your knees touch the ground.
⚠️ Common mistakes:
Lifting hips too high, losing core engagement.
Letting knees drop to the floor.
Moving too fast and losing control.
Rounding the back excessively.
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Start Free TrialMuscles Worked by Bear Crawl
Equipment
- No equipment
Calorie Calculator
MET 6.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Bear Crawl
- Type
- No equipment exercise
- Primary muscle
- Abs
- Secondary muscles
- Shoulders, Chest, Triceps, Glutes, Quadriceps, Hamstrings
- MET value
- 6.5
- Calories (30 min, 70 kg)
- ≈ 228 cal
- Video quality
- 4K with male and female demonstrations
More Abs Exercises
FAQ: Bear Crawl
What muscles does Bear Crawl work?
Bear Crawl primarily targets the Abs, with secondary engagement of the Shoulders, Chest, Triceps, Glutes, Quadriceps, Hamstrings.
How do you do Bear Crawl correctly?
A functional crawling exercise where you move forward and backward on all fours, engaging the core, shoulders, and lower body for stability and control....
Is Bear Crawl good for beginners?
Bear Crawl has a MET value of 6.5, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Bear Crawl?
Bear Crawl requires: No equipment.
What are the benefits of Bear Crawl?
Bear Crawl strengthens the Abs, engages the Shoulders and Chest and Triceps and Glutes and Quadriceps and Hamstrings, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Bear Crawl?
Similar exercises to Bear Crawl include Decline Crunch, Dumbbell Russian Twist, Dumbbell Turkish Get-Up, Dumbbell Weighted Crunch. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Bear Crawl better than Decline Crunch?
Both Bear Crawl and Decline Crunch target the Abs. Bear Crawl uses No equipment, while Decline Crunch offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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