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Bear Crawls
Intermediate - - Compound
Targeted Muscle Group
Upper Legs
Core
Shoulders
Recommended Equipment
Body Only
How to do it
The bear crawl is a highly effective full-body exercise that targets multiple muscle groups, including the core, shoulders, arms, and legs.
Begin on your hands and knees on the floor. Your wrists should be directly under your shoulders, and your knees should be under your hips. Tighten your abdominal muscles to stabilize your core. Your back should be flat and your spine in a neutral position. Lift your knees a few inches off the ground so that you're in a hover position. This is the starting position for the bear crawl.
Simultaneously move your right hand and left foot forward, followed by your left hand and right foot. Imagine yourself crawling like a bear, with opposite limbs moving together. Keep your hips low as you move forward. Your knees should hover just above the ground throughout the movement.
Avoid rocking side to side excessively. Keep your shoulders stable and your weight evenly distributed between your hands and feet. Focus on moving with control rather than speed. This will help you maintain proper form and maximize the effectiveness of the exercise.
Keep crawling forward for a set distance or time, depending on your fitness level and goals. You can also crawl backward or sideways to add variety to the exercise. Keep your back flat and avoid arching or sagging your lower back. Maintain a strong, stable core throughout the movement.
Remember to breathe steadily and rhythmically as you perform the bear crawl. Inhale and exhale deeply to maintain oxygen flow to your muscles.
