Bear Crawl – Low Knees

Learn how to do Bear Crawl – Low Knees with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5.5 Abs ShouldersQuadricepsGlutes No equipment

Bear Crawl – Low Knees is a No equipment exercise that primarily targets the Abs, with secondary activation of the Shoulders, Quadriceps, Glutes. It has a MET value of 5.5, meaning a 70 kg person burns approximately 190 kcal in a 30-minute session.

How to Do Bear Crawl – Low Knees

A bear crawl variation performed with knees kept very close to the ground throughout the movement, increasing core, shoulder, and lower body engagement.


Instructions:


  • Start on all fours with hands under shoulders and knees under hips, hovering a few centimeters off the ground.

  • Keep your back flat, core engaged, and neck neutral.

  • Move the opposite hand and foot forward at the same time, keeping knees low.

  • Continue crawling while maintaining knee height and controlled movement.

  • Avoid excessive hip sway and keep steps small.


Common mistakes:


  • Letting knees rise too far from the ground

  • Arching or rounding the lower back

  • Excessive hip movement

  • Rushing and losing coordination


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Muscles & equipment

Primary muscleAbsSecondary muscleShouldersSecondary muscleQuadricepsSecondary muscleGlutes
EquipmentNo equipment

Calorie Calculator

MET 5.5
Estimated burn
190 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Bear Crawl – Low Knees

Type
No equipment exercise
Primary muscle
Abs
Secondary muscles
Shoulders, Quadriceps, Glutes
MET value
5.5
Calories (30 min, 70 kg)
≈ 190 cal
Video quality
4K with male and female demonstrations

More Abs Exercises

Bear Crawl
MET 6.5

Bear Crawl

  • No equipment
Bicycle Crunch
MET 3.5

Bicycle Crunch

  • No equipment
Bird Dog – Elbow to Knee
MET 3

Bird Dog – Elbow to Knee

  • No equipment
Bottoms Up
MET 3

Bottoms Up

  • No equipment

FAQ: Bear Crawl – Low Knees

What muscles does Bear Crawl – Low Knees work?

Bear Crawl – Low Knees primarily targets the Abs, with secondary engagement of the Shoulders, Quadriceps, Glutes.

How do you do Bear Crawl – Low Knees correctly?

A bear crawl variation performed with knees kept very close to the ground throughout the movement, increasing core, shoulder, and lower body engagement....

Is Bear Crawl – Low Knees good for beginners?

Bear Crawl – Low Knees has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Bear Crawl – Low Knees?

Bear Crawl – Low Knees requires: No equipment.

What are the benefits of Bear Crawl – Low Knees?

Bear Crawl – Low Knees strengthens the Abs, engages the Shoulders and Quadriceps and Glutes, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Bear Crawl – Low Knees?

Similar exercises to Bear Crawl – Low Knees include Decline Crunch, Dumbbell Russian Twist, Dumbbell Turkish Get-Up, Dumbbell Weighted Crunch. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Bear Crawl – Low Knees better than Decline Crunch?

Both Bear Crawl – Low Knees and Decline Crunch target the Abs. Bear Crawl – Low Knees uses No equipment, while Decline Crunch offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Decline Crunch
MET 4

Decline Crunch

  • Bench
Dumbbell Russian Twist
MET 4

Dumbbell Russian Twist

  • Dumbbells
Dumbbell Turkish Get-Up
MET 5

Dumbbell Turkish Get-Up

  • Dumbbells
Dumbbell Weighted Crunch
MET 4

Dumbbell Weighted Crunch

  • Dumbbells
Dumbbell Windmill
MET 4

Dumbbell Windmill

  • Dumbbells

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