Mobility

Bear Crawl

Bear Crawl is a total body exercise focusing on the arms, shoulders, core, and legs. It enhances strength, stability, and cardiovascular fitness. It can serve as a fun warm-up or intense standalone workout.
View all exercises
Bear Crawl instructions
Step-by-step instructions
1
For the starting position, get on all fours with your hands under your shoulders and your knees under your hips.
2
Lift your knees off the ground so that you are only supported by your hands and toes.
3
Start to crawl forward by taking a small step with your right hand and left foot at the same time.
4
Follow that with a step by your left hand and right foot.
5
Keep your hips low and try to make your steps as smooth as possible. Remember to breathe as you crawl and stay in control.
For the starting position, get on all fours with your hands under your shoulders and your knees under your hips.
Lift your knees off the ground so that you are only supported by your hands and toes.
Start to crawl forward by taking a small step with your right hand and left foot at the same time.
Follow that with a step by your left hand and right foot.
Keep your hips low and try to make your steps as smooth as possible. Remember to breathe as you crawl and stay in control.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Barbell Wide Bent Over Row
The Barbell Wide Bent Over Row enhances back strength and improves posture by targeting the upper back. With each barbell pull, you boost muscle strength, stability, and balance.
Try it out
Strength
Dumbbell Double Windmill
Dumbbell Double Windmill enhances arm, shoulder, and core strength as well as flexibility and stability. This dynamic exercise, involving rotation of the upper body with dumbbells, also boosts coordination skills.
Try it out
Bodyweight
Bodyweight V Up Hold
The Bodyweight V Up Hold is a powerful core exercise targeting abdominal muscles, improving core strength, stability, balance, and posture. Ideal for strengthening the spine-supporting muscles and enhancing core control.
Try it out
Start your fitness journey today
Enjoying exercises like Bear Crawl, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.
Work with a trainer