Step by step instructions, muscle activation and variants for the Low Hip Bear Crawl.
The low-hip bear crawl is a locomotion exercise performed on all fours with the hips held close to the ground, which increases quadriceps and core demand compared to a standard bear crawl. The low-hip position shortens the lever and intensifies the abdominal brace required to maintain control while moving.
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The Low Hip 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.