Reviewed exercise · intermediate

Bear Crawl

A secondary carry movement for core, shoulders.

Equipment

bodyweight

Typical range

10–40 reps

Also trains

quadriceps, triceps

Set up

Set up in a clear space and inspect every contact point before starting.

Execute

Hover the knees and crawl with small opposite hand-and-foot steps while the trunk stays level.

Complete the final repetition with the same controlled range, then exit the position safely.

Coaching cues

• Keep hips quiet.
• Use a repeatable, pain-free range.

Common mistakes

• Rushing until the pelvis rocks side to side.
• Continuing after position, control, or equipment security is lost.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.