Muscles worked
What the bear crawl trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Hands and knees. Start on all fours with your hands right under your shoulders and your knees right under your hips. Spread your fingers wide.
- 02
Tuck your toes. Curl your toes under so you are on the balls of your feet, about hip width apart.
- 03
Flat back. Set your back flat like a tabletop, with your head in line with your spine and your eyes on the floor just ahead of your hands.
- 04
Lift the knees. Brace your abs, push the floor away and lift your knees an inch or two off the floor. Your hips stay at about shoulder height. This is the start position.
Step by step
How to do the bear crawl
- 01
Brace first. Before you move, tighten your stomach and keep breathing behind the brace. Your back should stay flat for the whole crawl.
- 02
Opposite hand and foot. Move your right hand and left foot forward together a short step, about the length of your hand. Place them down softly.
- 03
Switch sides. Move your left hand and right foot forward together the same short distance. Keep your knees low, just off the floor.
- 04
Keep hips still. Your hips should stay level and low as you move. Picture a glass of water on your lower back that must not spill.
- 05
Finish and set down. Crawl for your set distance or time, then stop with all four limbs down and lower your knees to the floor to rest.
Cues to say in your head
- Knees just off the floor
- Opposite hand, opposite foot
- Small, quiet steps
- Hips low and level
- Push the floor away
- Water glass on your back
Fix these first
Common mistakes
Hips piked up high
Lower your hips to about shoulder height and keep your knees just off the floor. A high pike turns it into a walk on all fours and takes much of the work off your core.
Hips rocking or twisting
Take smaller steps and move slower. Brace harder so your hips stay square to the floor as each hand and foot lifts.
Moving same side hand and foot
Move the opposite hand and foot together. Same side steps throw your weight sideways and make the crawl wobble.
Back sagging or rounding
Brace your abs and keep a flat tabletop back. If you cannot hold it, shorten the distance or rest sooner.
Rushing for speed
Slow, controlled steps are the point. Going fast lets momentum carry you and hides a loose trunk.
Holding your breath
Keep taking short, steady breaths while you stay braced, especially on longer crawls.
Stay safe
The bear crawl is low risk for most people, but it puts a lot of weight through your wrists and shoulders. Warm up your wrists first, crawl on a flat, clear surface, and stop the set by setting your knees down when your form breaks or your wrists ache. If you feel sharp pain in your wrists, shoulders or lower back, stop and swap to a gentler option like the bird dog, and see a doctor or physical therapist if the pain keeps coming back. If you are pregnant or recently postpartum, ask your doctor how to adapt core work.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Technique | 2 to 3 | 5 to 10 m or 15 to 20 sec | 40–55% 1RM | 45 to 60 sec |
| Stability | 3 to 4 | 10 to 15 m or 20 to 40 sec | 55–70% 1RM | 60 to 90 sec |
| Endurance | 3 to 5 | 30 to 60 sec | 50–65% 1RM | 30 to 60 sec |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Stability sets
119–151lb
3 to 4 sets of 10 to 15 m or 20 to 40 sec reps, 60 to 90 sec rest. Crawl forward, then backward. Count clean time or distance, and stop the set when your hips start to rise or sway.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Bear Crawl questions
What muscles does the bear crawl work?
Mainly your abs and obliques, which keep your trunk flat and stop it twisting. Your front shoulders and quads work hard to hold the low position, your triceps, serratus and glutes keep you steady, and your hip flexors bring each leg forward.
What are the benefits of bear crawls?
Bear crawls build core stability and shoulder endurance with no equipment, and they train your opposite arm and leg to move together while your trunk stays still. They work well as a warm up, a core exercise or part of a conditioning circuit.
How do you do a bear crawl correctly?
Start on hands and feet with your knees an inch or two off the floor and your back flat. Move the opposite hand and foot forward together in small steps, keeping your hips low and level.
How long or how far should I bear crawl?
Start with 2 to 3 sets of 5 to 10 meters or 15 to 20 seconds. Build toward 10 to 15 meters or 30 to 40 seconds, and stop each set when your hips start to rise or rock.
Is the bear crawl good for beginners?
Yes, it is a good beginner core exercise as long as you go slow and keep your steps small. If your wrists or shoulders struggle, start with the bird dog or a stationary bear position with your knees hovering.
Why do my wrists hurt when I bear crawl?
Usually because your wrists are not used to carrying weight. Warm them up, spread your fingers and press through your whole hand, and keep the sets short while they adapt; stop if the pain is sharp.
Train in Protocol
Log your bear crawl by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.