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How to Do Bear Crawl — Form, Muscles & Tips

Learn how to do the Bear Crawl: step-by-step form, muscles worked, body only setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Start on all fours with knees hovering just above the floor.
  2. Move forward by simultaneously moving your right hand and left foot, then left hand and right foot.
  3. Keep your back flat, hips low, and core engaged throughout.
  4. Crawl for 10-20 meters or 30-60 seconds per set.