The bear crawl is a foundational, full-body exercise that utilizes a quadrupedal, all-fours locomotion pattern. This bodyweight movement is popular in modern fitness programs, including functional training and obstacle course racing. It develops total-body coordination and strength by requiring the body to move in a coordinated, cross-lateral fashion. The bear crawl builds stability and motor control while engaging numerous muscle groups. It is highly efficient and demands little to no equipment, making it a versatile addition to almost any routine.
Executing the Bear Crawl: Step-by-Step Form
The exercise begins in a starting position with the hands placed directly beneath the shoulders and the knees positioned under the hips. The feet should be shoulder-width apart, with the toes tucked under. First, engage the core and lift the knees just one to two inches off the floor, creating a slight hover. This initial lift activates the abdominal muscles, and the back should remain flat, with the head held in a neutral position.
Movement is initiated by simultaneously stepping forward with the right hand and the opposite foot. Immediately following this, the left hand and right foot move forward, maintaining the cross-crawl pattern. Keep the steps small and controlled, ensuring the back remains flat and the hips stay low and steady without excessive rotation or swaying. The knees must consistently hover close to the ground, never rising too far or touching the floor during the movement.
Avoid common faults to maintain effective form. Do not let the hips rise too high, as this shifts the work away from the core and diminishes intensity. Also, avoid allowing the lower back to sag or arch, which indicates a loss of core bracing and can strain the spine. The movement should be quiet and smooth, with the feet and hands landing softly.
Primary Muscles Engaged
The bear crawl emphasizes both dynamic movement and isometric stabilization. The core, including the rectus abdominis and obliques, is heavily engaged, working to resist rotation and maintain the neutral, flat-back position as the limbs move. This constant bracing builds core strength by challenging the body’s ability to stabilize against movement, much like a moving plank.
The shoulders and upper body support and propel the body’s weight. The deltoids and rotator cuff muscles stabilize the shoulder joint. Muscles like the serratus anterior are activated to ensure the shoulder blades remain stable and properly positioned against the rib cage.
The lower body muscles, specifically the quadriceps and hip flexors, are activated to bend and extend the knees and propel the body forward. The gluteal muscles also engage to stabilize the hips and contribute to the propulsive force. This coordinated engagement of the upper and lower body, driven by a braced core, develops integrated strength.
Scaling the Movement: Modifications and Variations
The bear crawl can be adjusted to suit different fitness levels. For individuals new to the exercise, a modification is performing a stationary bear hold, where the starting position is held without moving forward. Reducing the distance traveled or performing a “baby crawl” on the hands and knees, rather than hovering, decreases the intensity and allows focus on the cross-lateral pattern.
Once the basic forward crawl is mastered, the movement can be made more challenging through variations that alter the direction or add resistance. The lateral bear crawl, moving side-to-side, increases the demand on the oblique muscles for anti-rotational control. The reverse bear crawl, moving backward with the opposite-limb pattern, challenges coordination and utilizes the posterior chain muscles differently. Advanced practitioners can increase intensity by performing a weighted crawl or by incorporating a resistance band around the waist or knees, which forces the core and glutes to work harder.