Merangkak beruang
Learn how to do Merangkak beruang with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Merangkak beruang 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 70kg person burns approximately 228 calories in a 30-minute session..
How to Do Merangkak beruang
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 Merangkak beruang
Equipment
- No equipment
Calories Burned Doing Merangkak beruang
Calorie Calculator
MET 6.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Merangkak beruang
- Type
- No equipment exercise
- Primary muscle
- Abs
- Secondary muscles
- Shoulders, Chest, Triceps, Glutes, Quadriceps, Hamstrings
- MET value
- 6.5
- Calories (30 min, 70kg)
- ≈ 228 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Merangkak beruang
What muscles does Merangkak beruang work?
Merangkak beruang primarily targets the Abs, with secondary engagement of the Shoulders, Chest, Triceps, Glutes, Quadriceps, Hamstrings.
How do you do Merangkak beruang 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 Merangkak beruang good for beginners?
Merangkak beruang has a MET value of 6.5, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Merangkak beruang?
Merangkak beruang requires: No equipment.
What are the benefits of Merangkak beruang?
Merangkak beruang strengthens the Abs, engages the Shoulders and Chest and Triceps and Glutes and Quadriceps and Hamstrings.
What exercises are similar to Merangkak beruang?
Similar exercises to Merangkak beruang include Crunch menurun, Twist Rusia dengan dumbbell, Dumbbell Turkish Get-Up, Crunch berbobot dumbbell.
Is Merangkak beruang better than Crunch menurun?
Both Merangkak beruang and Crunch menurun target the Abs. Choose based on your available equipment and training goals.
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