Exercise Guide

Bear Crawl

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Triceps, Pectoralis Major, Deltoids
Lower Back, Rectus Abdominis, Quadriceps, Glutes
rating: Ø 4.08 through 26 votes
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required:Nothing
optional:Dumbbells (2), Weight Cuffs
level:Easy
type:Strength, Cardio
Variations available (3)
Starting PositionExecution - 1nd Step
Execution - 2rd StepExecution - 3th Step

General And Specifics

  • train your endurance, strength and lose weight at the same time
  • activates your cardiovascular system and improves the flexibility
  • it is a great warm up, too
  • you will need some space to do this exercise

Starting Position

  • go on all fours
  • arms are stretched, the hands are right below the shoulders
  • the knee are in a 90 degree angle
  • keep the head up and in extension to the spine
  • your back is parallel to the ground

Correct Execution

  • raise the knees, so that only hands and toes touch the ground
  • crawl forward by putting one hand and the opposite foot forward
  • for the next step, use opposite hand and foot
  • the knees do not touch the ground, keep the hip down
  • look down and keep the back straight
  • walk a longer distance forward
  • afterwards, you can walk backwards (this requires a bit more coordination)

tip for the workout

  • use weight cuffs and dumbbells to impede the exercise
Suggestions for this exercise?!

Related exercise lists:

Triceps, Pecs, Deltoids, Upper Arms, Warm-Up, Weight Loss