Body weight
Bear crawl
Bear crawl mainly works your front shoulders, abs, and quads. It also helps your triceps, chest, and hip flexors.
Step by step
- Start on hands and toes, knees just off the floor.
- Keep your back flat and hips low.
- Move opposite hand and foot forward in small steps.
What you should feel
Your shoulders, abs and thighs working together; your wrists and lower back should not hurt.
Common mistake
Raising your hips high; keep your back flat and knees close to the floor.
Sets and reps
- Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Seated dumbbell pressFront shoulders, Side shoulders
Landmine pressFront shoulders, Chest
Dumbbell shoulder pressFront shoulders, Side shoulders
Arnold pressFront shoulders, Side shoulders
Half-kneeling one-arm pressFront shoulders, Side shoulders
Overhead pressFront shoulders, Side shouldersQuestions
What muscles does the bear crawl work?
Bear crawl mainly works your front shoulders, abs, and quads. It also helps your triceps, chest, and hip flexors.
Can I do the bear crawl at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the bear crawl?
Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition.
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