भालू क्रॉल – नीची घुटने
Learn how to do भालू क्रॉल – नीची घुटने with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
भालू क्रॉल – नीची घुटने is a No equipment exercise that primarily targets the पेट, with secondary activation of the कंधे, Quadriceps, नितंब. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do भालू क्रॉल – नीची घुटने
A bear crawl variation performed with knees kept very close to the ground throughout the movement, increasing core, shoulder, and lower body engagement.
💡 Instructions:
Start on all fours with hands under shoulders and knees under hips, hovering a few centimeters off the ground.
Keep your back flat, core engaged, and neck neutral.
Move the opposite hand and foot forward at the same time, keeping knees low.
Continue crawling while maintaining knee height and controlled movement.
Avoid excessive hip sway and keep steps small.
⚠️ Common mistakes:
Letting knees rise too far from the ground
Arching or rounding the lower back
Excessive hip movement
Rushing and losing coordination
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Start Free TrialMuscles Worked by भालू क्रॉल – नीची घुटने
Equipment
- No equipment
Calories Burned Doing भालू क्रॉल – नीची घुटने
कैलोरी कैलकुलेटर
MET 5.5कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: भालू क्रॉल – नीची घुटने
- Type
- No equipment exercise
- Primary muscle
- पेट
- Secondary muscles
- कंधे, Quadriceps, नितंब
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: भालू क्रॉल – नीची घुटने
What muscles does भालू क्रॉल – नीची घुटने work?
भालू क्रॉल – नीची घुटने primarily targets the पेट, with secondary engagement of the कंधे, Quadriceps, नितंब.
How do you do भालू क्रॉल – नीची घुटने correctly?
A bear crawl variation performed with knees kept very close to the ground throughout the movement, increasing core, shoulder, and lower body engagement....
Is भालू क्रॉल – नीची घुटने good for beginners?
भालू क्रॉल – नीची घुटने has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for भालू क्रॉल – नीची घुटने?
भालू क्रॉल – नीची घुटने requires: No equipment.
What are the benefits of भालू क्रॉल – नीची घुटने?
भालू क्रॉल – नीची घुटने strengthens the पेट, engages the कंधे and Quadriceps and नितंब.
What exercises are similar to भालू क्रॉल – नीची घुटने?
Similar exercises to भालू क्रॉल – नीची घुटने include डिक्लाइन क्रंच, डम्बल रशियन ट्विस्ट, Dumbbell Turkish Get-Up, डम्बल वेटेड क्रंच.
Is भालू क्रॉल – नीची घुटने better than डिक्लाइन क्रंच?
Both भालू क्रॉल – नीची घुटने and डिक्लाइन क्रंच target the पेट. Choose based on your available equipment and training goals.
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