Bear Crawls

Exercise Summary
Primary Muscle(s) Abdominals
Secondary Muscle(s) ShouldersQuads
Equipment Other
Emphasis Compound
Type Push

Bear Crawls Instruction

  • Be on your hands and knees.
  • Always keep your neck in a neutral position. Eyes will be pointed downward. 
  • Your shoulders over your hands & your knees under your hips.
  • Your spine is neutral with your core engaged. 
    • Avoid letting your strong shoulder position collapse (rounded shoulders).
    • Avoid elevating your hips upward.
  • Move your left arm forward while simultaneously bringing your right knee forward as well.
    • Maintain your neutral spine position throughout. 
    • THIS IS A SMALL RANGE OF MOTION. Don't "reach" to cover as much ground as possible. 
  • Repeat with the opposite arm and leg.


  • Move with intention. Keep the range-of-motion small. 
  • Don't let your low back arch or round. Keep the neutral spine from start to finish.
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