Bear Crawl
Expert Advice
Maintain a neutral spine and keep your knees just an inch or two above the ground to maximize core engagement.
How-to-do Steps
- Start on all fours with your knees under your hips and hands under your shoulders.
- Lift your knees slightly off the ground.
- Move one hand and the opposite foot forward in unison.
- Continue moving forward, alternating hands and feet in a crawling motion.
- Keep your movements controlled and deliberate for the desired distance or time.
Track Bear Crawl in FitAI
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Muscles Worked
Bear Crawl primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Chest, Shoulders, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads16%
Hamstrings14%
Calves14%
Glutes14%
Abs14%
Chest14%
Shoulders14%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 2min
Intermediate3 x 4min
Advanced4 x 5min
Frequently Asked Questions
What muscles does Bear Crawl work?
Bear Crawl primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Chest, Shoulders. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Bear Crawl?
For beginners, start with 3 sets of 2min. Intermediate lifters can do 3 sets of 4min. Advanced athletes can push to 4 sets of 5min. Adjust based on your goals and recovery capacity.
Is Bear Crawl suitable for beginners?
Bear Crawl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
