Bear Crawl
- Primary muscleCardio
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCardio · Complex
Hovering the knees an inch off the floor is the detail that makes a bear crawl work: the abs and shoulders carry you while the opposite hand and foot travel together. Measure sets in distance or time, ten to twenty meters out and back, since rep counting means little here.
How to do the Bear Crawl
- Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Lift your knees slightly off the ground, keeping your back flat and your core engaged.
- Move your right hand and left foot forward simultaneously, followed by your left hand and right foot.
- Continue crawling forward, alternating your hand and foot movements.
- Maintain a steady pace and keep your core tight throughout the exercise.
- Continue for the desired distance or time.
Tip: Keep the head neutral and look at the floor a foot in front of your hands.
Muscles worked
Primary
Cardio · Cardio
Mountain climbers at speed are a conditioning movement and push the heart rate up within a few seconds.
Common mistakes
- Hips piking up — the body should stay in a plank as the legs move; if the backside rises the abs have stopped working.
- Shoulders drifting behind the hands — keep the shoulders stacked over the wrists so the core, not the arms, holds the position.
- Knees dragging — hover the knees an inch off the floor and keep them there for the whole distance.
- Sprinting from the start — build speed only once you can hold a flat back for the whole set.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Warm-up | 3–5 min easy | None |
| Conditioning | 6–10 × 30 s hard / 60 s easy | Built in |
| Endurance | 15–30 min steady | None |
Climbers and crawls go in the warm-up or as a conditioning finisher. Pair a bear crawl out and back with a set of push-ups for a bodyweight circuit.
Variations and alternatives
Similar exercises
Alternatives
Easier and harder
Frequently asked questions
What muscles does the Bear Crawl work?
The Bear Crawl primarily works the cardio. It also involves the abs, delts and triceps, which assist the movement and stabilise the joints.
Is the Bear Crawl good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Bear Crawl with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Bear Crawl?
If you cannot do the Bear Crawl, try the Mountain Climber. Each of them trains the cardio through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Bear Crawl, a sensible starting point is warm-up: 3–5 min easy; conditioning: 6–10 × 30 s hard / 60 s easy; endurance: 15–30 min steady. Put intervals after strength work or on a separate day so they do not eat into your lifting.
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