Thumbnail for the video of exercise: Bear Crawl

Bear Crawl

Exercise Profile

Body PartCardio
EquipmentBody weight
Primary Muscles
Secondary Muscles
AppStore IconGoogle Play Icon

Get the exercise library in your pocket!

Introduction to the Bear Crawl

The Bear Crawl is a full-body exercise that strengthens the arms, shoulders, chest, hips, and legs while also improving mobility and stability. It's suitable for individuals of all fitness levels, from beginners to athletes, due to its scalability and adaptability. People would want to do it because it not only enhances physical strength and endurance but also boosts coordination, balance, and body awareness, making it an excellent addition to any workout routine.

Performing the: A Step-by-Step Tutorial Bear Crawl

  • Begin to move forward by taking a small step with your right hand and left foot at the same time, keeping your hips low.
  • Follow by taking a step with your left hand and right foot, maintaining a steady pace and keeping your back flat and abs engaged.
  • Continue this pattern of opposite hand and foot steps, moving forward for a set distance or time.
  • To finish, slowly lower your knees back to the ground and take a moment to stretch out your arms and legs.

Tips for Performing Bear Crawl

  • **Engage Your Core**: Engaging your core is crucial for this exercise. This means pulling your belly button towards your spine and keeping your abs tight. A common mistake is to let the belly sag towards the floor, which can put unnecessary pressure on your lower back.
  • **Move Opposite Limbs Together**: Move your right hand and left foot forward at the same time, then your left hand and right foot. This cross-body movement is key to the bear crawl, but people often move same-side limbs together, which is less effective and can throw off your balance.
  • **Maintain a Slow, Controlled Pace**: Don't rush through the movement

Bear Crawl FAQs

Can beginners do the Bear Crawl?

Yes, beginners can do the Bear Crawl exercise. It's a full body workout that improves strength, flexibility, and stability. However, it's important to start slow and focus on maintaining proper form to avoid injury. It might be challenging at first, but with regular practice, it can become easier. If any discomfort or pain is experienced, it's recommended to stop and consult with a fitness professional or a healthcare provider.

What are common variations of the Bear Crawl?

  • Bear Crawl with Push-ups: Add a push-up every few steps to increase the intensity and work your chest and arms more.
  • Lateral Bear Crawl: Instead of moving forward, you move sideways, which targets your obliques and challenges your coordination.
  • Bear Crawl with Leg Lift: While in the bear crawl position, lift one leg off the ground and hold for a few seconds to engage your glutes and lower back.
  • Bear Crawl with Shoulder Taps: This variation involves tapping your opposite shoulder with your hand while maintaining the bear crawl position, increasing the difficulty and improving your balance and stability.

What are good complementing exercises for the Bear Crawl?

  • The Mountain Climber exercise complements the Bear Crawl as it similarly engages the core, shoulders, and quads, but adds a cardiovascular element, increasing the overall intensity of the workout.
  • The Plank exercise is a perfect complement to the Bear Crawl as it targets core stability and strength, similar to the Bear Crawl, but holds the position static, improving endurance and form in the core muscles that are crucial for performing the Bear Crawl.

Related keywords for Bear Crawl

  • Bodyweight exercise
  • Cardio workout
  • Bear Crawl workout
  • Full body exercise
  • Animal movement fitness
  • Functional training
  • Bear Crawl for cardio
  • Bodyweight cardio routine
  • Bear Crawl exercise benefits
  • Strength and cardio workout