Bò gấu
Learn how to do Bò gấu with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Bò gấu 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 Bò gấu
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.
You're a coach? Bò gấu is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Bò gấu
Equipment
- No equipment
Calories Burned Doing Bò gấu
Calorie Calculator
MET 6.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Bò gấu
- 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: Bò gấu
What muscles does Bò gấu work?
Bò gấu primarily targets the Abs, with secondary engagement of the Shoulders, Chest, Triceps, Glutes, Quadriceps, Hamstrings.
How do you do Bò gấu 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 Bò gấu good for beginners?
Bò gấu 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 Bò gấu?
Bò gấu requires: No equipment.
What are the benefits of Bò gấu?
Bò gấu strengthens the Abs, engages the Shoulders and Chest and Triceps and Glutes and Quadriceps and Hamstrings.
What exercises are similar to Bò gấu?
Similar exercises to Bò gấu include Crunch dốc, Twist Nga với tạ tay, Dumbbell Turkish Get-Up, Crunch có tạ với tạ tay.
Is Bò gấu better than Crunch dốc?
Both Bò gấu and Crunch dốc target the Abs. Choose based on your available equipment and training goals.
Alternative Exercises
Add Bò gấu to your coaching programs
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
