Full Body · Intermediate

Bear Crawl Forward and Back

Forward-and-back bear crawl for contralateral coordination, shoulder endurance, and trunk control.

View instructions All exercises

Back to all exercises

Bear Crawl Forward and Back demonstration

Exercise overview

Training details

Full BodyCoreShouldersCardio

Equipment

Bodyweight

Sets × time

3 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

01Start on hands and knees with hands under shoulders and knees under hips.
02Lift the knees a few centimeters from the floor while keeping the back flat.
03Move the opposite hand and foot forward together for small quiet steps.
04Reverse the same pattern backward without letting the hips rise or twist.
05Keep the knees close to the floor and stop when the trunk starts rocking.

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder