Step by step instructions, muscle activation and variants for the Bear Crawl.
A fundamental bodyweight movement pattern where you travel on hands and feet with knees hovering just off the ground, building core strength, shoulder stability, and coordination. It mimics animal locomotion and is used in conditioning, rehabilitation, and warm-up protocols.
Common mistakes content is coming soon.
The Bear Crawl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.