The bear crawl is a foundational, full-body movement performed entirely on the hands and feet. It mimics the quadrupedal movement patterns utilized during early development, improving motor control and coordination. This low-impact exercise is often incorporated into high-intensity functional training programs, including military and athletic conditioning. It is a compound movement that engages multiple muscle groups, building total-body strength and endurance efficiently.
Executing the Movement: A Step-by-Step Guide
The movement begins in a tabletop position, with the hands directly underneath the shoulders and the knees positioned beneath the hips. The hands should be spread about shoulder-width apart, and the feet should be hip-distance apart with the toes tucked under. Before moving, the core must be braced, and the spine held in a neutral position, avoiding any sagging or excessive arching in the lower back.
To initiate the movement, the knees are lifted just one to two inches off the ground, transferring the body’s weight onto the hands and the balls of the feet. This starting posture, known as the bear plank, requires continuous tension in the abdominal muscles. The crawl itself involves moving the opposite hand and foot forward simultaneously, such as the right hand and the left foot.
The movement should be small, controlled, and deliberate, with the body remaining low to the ground as if crawling beneath a low obstacle. The key is to maintain a flat back and keep the hips and shoulders level, minimizing any twisting or rocking of the torso. After the first step, the pattern is immediately switched to the left hand and the right foot, continuing the alternating crawl for the desired distance or duration.
Core Strength and Stability: Primary Benefits and Muscles Engaged
The bear crawl develops core strength through its requirement for anti-rotation and anti-extension stability. Since the body moves while only two points of contact are momentarily on the ground, the deep abdominal muscles, including the rectus abdominis and obliques, must work intensely. This prevents the torso from twisting or collapsing, protecting the spine and improving postural control.
The exercise also engages the muscles of the shoulder girdle, notably the deltoids and those responsible for scapular stabilization. The shoulder joints must remain stable under body weight while the arms propel and support the body’s movement. This improves upper body control and coordination, which aids in injury prevention.
Beyond the core and shoulders, the bear crawl activates lower-body muscle groups, including the quadriceps, hip flexors, and glutes. The quads and hip flexors hold the knees in their elevated position and drive the lower body forward. Maintaining the quadrupedal stance enhances cross-body coordination by forcing the upper and lower limbs to work together in a synchronized pattern.
Modifying and Advancing Your Bear Crawl
The bear crawl is easily adaptable to different fitness levels, starting with modifications for beginners to establish proper form. Those new to the movement can begin with the bear plank hold, lifting the knees without crawling, focusing solely on core and shoulder stabilization. Another option is a modified bear crawl where the knees maintain light contact with the ground, reducing the demand on the core and hip flexors.
To increase the exercise’s intensity for more advanced users, several progressions can be incorporated beyond increasing the duration or speed. The reverse bear crawl involves moving backward, which places a different stability challenge on the shoulders and core. The lateral bear crawl requires moving sideways, significantly increasing the activation of the oblique muscles as they resist horizontal rotation.
Adding external resistance is another method for advancement, such as wearing a weighted vest or placing a small, flat weight plate on the lower back. This requires a higher degree of core stiffness to prevent the back from rounding or dipping under the additional load. Variations like the low bear crawl, where the elbows are bent to bring the body closer to the ground, increase the muscular time under tension for the triceps and chest.