Bear Crawl

Note: This is just a visual reference — it may vary depending on your setup.

Strength Full Body

Full Body

Muscle Activation

Cardiovascular

80%

Arms · Shoulders

20%

Equipment

None

Setup / Starting Position

Start on your hands and knees in a tabletop position, wrists directly under your shoulders and knees under your hips.
Engage your core and lift your knees off the ground, hovering a few inches above the floor.

Exercise Position

Walk forward by moving your opposite hand and foot simultaneously, maintaining a stable tabletop position.
Keep your back flat, hips level, and core braced throughout the movement.

Form & Performance

Continue crawling forward, alternating your hands and feet in a coordinated motion.
Keep your movements slow and controlled to maintain balance and stability.