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Full Body · Intermediate

Bear Crawl

Crawling drill for trunk stiffness and shoulder endurance.

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Bear Crawl 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

  1. 01Start on hands and knees with hands under shoulders and knees under hips.
  2. 02Lift the knees a few centimeters from the floor while keeping the back flat.
  3. 03Move the opposite hand and foot forward together with small quiet steps.
  4. 04Keep the hips low and steady instead of rocking side to side.
  5. 05Continue for the target distance or time, then lower the knees under control.

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