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Full body

Bear Crawl

The Bear Crawl is a strength exercise with no equipment for your whole body. Share of the load in the Zulta muscle model: upper abs 24%, lower abs 22% and obliques 18%.

Also known as: bear walk

Level: BeginnerEquipment: BodyweightMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Start on hands and knees with hands under the shoulders and knees under the hips.
  2. Tuck the toes and lift the knees about two inches off the floor, back flat.
  3. Step the right hand and left foot forward a short distance at the same time.
  4. Step the left hand and right foot forward, keeping the knees low and the hips level.
  5. Keep crawling for 20 to 40 seconds with steady breathing, then set the knees down.

Tips

  • Take small steps so the hips stay low and still.
  • Imagine a glass of water on your lower back that must not spill.

Common mistakes

  • Pushing the hips high into a pike.
  • Rocking the hips side to side with each step.
  • Holding the breath while moving.

Muscles worked by the Bear Crawl

  • Upper abs Primary24%
  • Lower abs Primary22%
  • Obliques Secondary18%
  • Front delts Secondary9%
  • Quads (rectus femoris) Minor7%
  • Serratus anterior Minor6%
  • Gluteus maximus Stabilizer6%
  • Spinal erectors (lower back) Stabilizer4%
  • Hip flexors Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Knees hovering under the hips. Holding the body straight against gravity is anti-extension: rectus abdominis and the obliques brace, with the shoulders, glutes and hip flexors holding the position.

Bear Crawl alternatives

Same equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Bear Crawl work?

Mainly the upper abs and lower abs. The obliques and front delts assist.

Is the Bear Crawl good for beginners?

Yes. The Bear Crawl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Bear Crawl?

For example the Bear Plank Hold, Forearm Plank and Plank. They train mostly the same muscles.

How do you make the Bear Crawl harder?

Add weight or reps, or move on to the Mountain Climber (Cross Body) and Hollow Body Hold.

Sources

  • McGill 2010, Strength Cond J 32(3):33-46 (core training)

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