Mobility

Bear Crawl

Bear Crawl is a total body exercise focusing on the arms, shoulders, core, and legs. It enhances strength, stability, and cardiovascular fitness. It can serve as a fun warm-up or intense standalone workout.
View all exercises
Bear Crawl instructions
Step-by-step instructions
1
For the starting position, get on all fours with your hands under your shoulders and your knees under your hips.
2
Lift your knees off the ground so that you are only supported by your hands and toes.
3
Start to crawl forward by taking a small step with your right hand and left foot at the same time.
4
Follow that with a step by your left hand and right foot.
5
Keep your hips low and try to make your steps as smooth as possible. Remember to breathe as you crawl and stay in control.
For the starting position, get on all fours with your hands under your shoulders and your knees under your hips.
Lift your knees off the ground so that you are only supported by your hands and toes.
Start to crawl forward by taking a small step with your right hand and left foot at the same time.
Follow that with a step by your left hand and right foot.
Keep your hips low and try to make your steps as smooth as possible. Remember to breathe as you crawl and stay in control.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Band Glute Kickback with trainwell
Band Glute Kickback
The Band Glute Kickback exercise strengthens and targets glute muscles by creating tension to build muscle, ideal for toning and enhancing buttock shape.
Try it out
Strength
Band Pull Apart with trainwell
Band Pull Apart
The Band Pull Apart exercise strengthens the upper back and shoulder muscles, enhancing shoulder stability, improving posture, and aiding shoulder injury rehabilitation and prevention.
Try it out
Mobility
Ladder Lateral High Knee with trainwell
Ladder Lateral High Knee
Boost your cardiovascular endurance with the Ladder Lateral High Knee exercise. Perfect for cardio health, this dynamic workout incorporates explosive side-to-side movements, improving leg strength, core stability, and coordination.
Try it out
Start your fitness journey today
Enjoying exercises like Bear Crawl, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer