Bear Crawl

Follow ACE On
Fitness Programs

Exercise Library

Bear Crawl

Target Body Part:
Abs, Butt/Hips, Legs - Thighs, Shoulders, Full Body/Integrated

Equipment Needed:
No Equipment

Step 1

Starting Position: Come to a hands and knees position (quadruped) on the mat or floor. You knees should be directly under your hips and your hands directly under your shoulders. Toes are pointing away from your body. Engage your core and abdominal muscles ("bracing") to position your spine in a straight, neutral position and stabilize your pelvis. Maintain this abdominal bracing through the entire exercise. Do not allow the spine or ribcage to sag or arch. Slowly reach forward with the right arm and right knee. Shifting your weight forward and allow the left shoulder and hip to begin to extend. Once the right hand and knee are planted on the floor, pull yourself forward to prepare to use the left arm and left knee.


Step 2

Maintain your abdominal bracing and neutral spine position and reach forward with the left arm and left knee simultaneously while shifting your weight forward over the planted right arm and right knee.


Step 3

Alternate the movement from left side to right side. Keep the spine stable and pull yourself forward with your right arm and right knee once they are planted on the ground.


Step 4

Continue to alternate the crawling sequence utilizing the same side arm and leg for a specific number of repetitions or a certain distance.


Step 5

Exercise Variation: Begin in a plank or push-up position so that your hands and feet are in contact with the floor (instead of hands and knees). As you crawl forward keep your hips and shoulders at the same height. Try not to lift your hips as you pull your right knee towards your right shoulder while straightening the left leg.
Keep the chin tucked in to your neck to stabilize and support the cervical spine (do not allow your head to hang down during the exercise, this could cause strain and soreness of the neck).