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Low Hip Bear Crawl

Step by step instructions, muscle activation and variants for the Low Hip Bear Crawl.

MediumQuadricepsCore

About this exercise

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.

How to Perform

  • Start on all fours with your hands under your shoulders and knees under your hips
  • Lift your knees just a few centimetres off the floor, keeping your hips noticeably lower than in a standard bear crawl
  • Brace your core tight and keep your back flat
  • Move forward by stepping your right hand and left foot simultaneously, then left hand and right foot
  • Keep your hips low and steady — avoid bouncing or swaying with each step
  • Continue crawling for the prescribed distance or duration, then rest

Muscle Activation

Primary
QuadricepsCore
Secondary
TricepsGlutesFront shoulders

About the Low Hip Bear Crawl

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.

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