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Bear Crawl Exercise (Step-by-Step)

Updated: Oct 14, 2021

In this exercise guide, you'll learn how to do the bear crawl exercise.

Further down, you will find step-by-step instructions to the bear crawl, as well as other information, such as the muscles worked and the advantages of doing so.

Table of Contents:

bear crawl exercise

Make sure to do this exercise on a soft surface that allows you to move about freely, such as a rubber floor.

Try to maintain your back as straight as possible; avoid arching your back excessively; make certain that your form is correct before increasing your pace.

Also, make a small outward turn with your hands.

Below are step-by-step instructions to the bear crawl.

How to Do the Bear Crawl

Below is a video showing you how to do the bear crawl exercise.

  1. Place your hands and feet flat on the floor, with your knees bent, and begin by lying down on the floor.

  2. Begin by "crawling" forward on your hands and feet once you have established your starting position.

  3. This may be accomplished by moving your right leg with your left arm and your left leg with your right arm, while remaining balanced.

  4. Take a walk for the distance you want to cover.

  5. Instead of counting repetitions, you may perform this exercise and record it in laps, time, or distance - instead of counting reps.

bear crawl exercise step by step

How to Make It Easier

There isn't a straightforward method to make the bear crawl exercise simpler; nevertheless, including the following strategies into your routine will make it less difficult.

  • Doing the bear crawl for a shorter distance, for a shorter period of time, or for fewer laps will make it easier - for example, decreasing it from one circuit to half a lap, or from thirty seconds to twenty seconds.

  • While performing the bear crawl, going a little slower may also make it a little less difficult.

  • Use just your bodyweight and not a weight vest.

How to Make It Harder

There are a few different methods to make the bear crawl more difficult.

Performing the following actions may make the workout more difficult.

  • Increased distance, duration, or number of laps may make it more difficult - for example, increasing from 30 seconds to 40 seconds, or from 1 lap to 2 laps, might make it more difficult.

  • Doing the exercise more quickly may also raise the intensity, making the bear crawl a little more difficult to complete.

  • Wearing a weight vest while doing this exercise may be a good addition for increasing intensity.

Muscles' Worked From the Bear Crawl

The following are the main muscles that are engaged during the bear crawl exercise.

  • Rectus abdominis

  • Obliques

  • Deltoids

  • Latissimus dorsi

The bear crawl also engages a variety of additional muscles that are necessary for stability and other motions, such as the following.

  • Biceps

  • Triceps

Other smaller, underlying and stabilising muscles may also be activated by the bear crawl.

bear crawl muscles worked
Red highlighted areas are the muscles worked by the bear crawl.

Benefits of the Bear Crawl

Exercises such as the bear crawl have many advantages over other forms of exercise.

Bear crawls are complex (multi-joint) exercises, which means they involve the usage of a variety of muscle groups.

It may offer the following benefits.

  • May increase overall strength.

  • Possible increase in flexibility.

  • Muscle development in the abdomen, upper, and lower back areas may be accelerated.

  • Enhance cardiovascular capacity.


Written by Billy White

billy white

Billy White is a qualified Kinesiologist and Personal Trainer. He is an aspiring bodybuilder, fitness enthusiast, and health and fitness researcher.

He has multiple years of experience within the fitness, bodybuilding and health space. He is committed to providing the highest-quality information.


Further Reading

> Exercise Frequency: How Much Should You Be Exercising?

> Best Exercises to Strengthen Your Chest


The information provided in this article is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the guidance of a physician or other competent professional before following advice or taking any supplement. See our terms and conditions.

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