Bear Crawl

What is a Bear Crawl?

A Bear Crawl is a bodyweight mobility exercise that uses strength in the shoulders, quads and abdominal muscles. It appears very similar to a baby crawl but requires you to bear the weight on your hands and toes rather than your knees. A bear crawl is an excellent exercise in core control and focused breathing.

How do you do a Bear Crawl?

  • Step 1

    Start on all fours and lift your knees so they’re at a 90-degree angle and hovering an inch off the ground. Keep your back flat, your legs hip-width apart and your arms shoulder-width apart.

  • Step 2

    Move one hand and the opposite foot forward an equal distance while staying low to the ground.

  • Step 3

    Switch sides, moving the opposite hand and foot.

  • Step 4

    Repeat the movement while alternating sides.

How do you modify a Bear Crawl?

  • Bear Crawl for Beginners

  • Advanced Bear Crawl

  • Bear Crawl for Weak Wrists

What are the benefits of a Bear Crawl?

  • Core Strength

  • Glute Strength

  • Chest Strength

Expert opinion

This a move we have all done as kids, but then as we turn into adults the move is forgotten or lost among the myriad fitness options for core.

It really strengthens the midsection, stabilizes the spine and increases core strength. In addition, it builds and strengthens arms and shoulders, as more than two dozen muscles are engaged in your core, which increases stability, strength and power.

Maryam Zadeh,HIIT BOX in Brooklyn

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