Bear Crawl tutorial
The bear crawl is a full-body move that works your shoulders, core and legs together while raising your heart rate. It needs no equipment and fits into a small space at home.
How to perform
- Get on all fours with hands under shoulders and knees under hips.
- Lift your knees a few centimetres off the floor and keep your back flat.
- Move your right hand and left foot forward a short step at the same time.
- Then move your left hand and right foot forward.
- Crawl forward a few steps, then crawl back the same way.
Breathing: Breathe steadily throughout and do not hold your breath.
Key tips
- Take short steps for better control.
- Keep your hips level with your shoulders.
- Start with 20 to 30 seconds at a time.
Common mistakes
- Raising the hips too high.
- Taking long steps and losing balance.
- Letting the head hang and the back round.
Safety: If your wrists, shoulders or knees hurt, shorten the time or choose another exercise. Use a flat, non-slip surface.
Full bodyPrimary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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