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Bear Crawls

A functional movement exercise that involves crawling on hands and feet to improve coordination, core stability, and full-body strength.

Exercise Overview

Category

Dynamic Calisthenics

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Start on hands and knees with knees slightly elevated off the ground. Move forward by alternating opposite hand and foot, maintaining a stable core position throughout the movement.

Starting Position

Begin on hands and knees with knees slightly elevated, ready to perform bear crawl movements.

Finishing Position

Return to the starting position after completing the bear crawl sequence.

Form Cues

Keep core engaged, alternate limbs, maintain form, control movement

Common Mistakes

Not engaging core, poor coordination, moving too fast, losing balance

Progression Tips

Increase distance, add variations, or perform on uneven surfaces.

Regression Tips

Reduce distance, perform on knees, or practice basic crawling first.

Safety Notes

Maintain proper form to avoid wrist and shoulder strain. Stop if you experience pain in the wrists, shoulders, or lower back. Keep your core engaged throughout.