Bear Crawl

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

4K
MET 6.5 Abs ShouldersChestTricepsGlutesQuadricepsHamstrings No equipment

Bear Crawl is a No equipment exercise that primarily targets the Abs, with secondary activation of the Shoulders, Chest, Triceps, Glutes, Quadriceps, Hamstrings. It has a MET value of 6.5, meaning a 70 kg person burns approximately 230 kcal in a 30-minute session.

How to Do Bear Crawl

A functional crawling exercise where you move forward and backward on all fours, engaging the core, shoulders, and lower body for stability and control.


Instructions:


  • Start in a bear crawl position with hands under shoulders, knees bent at 90°, hovering just above the floor.

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

  • Move opposite hand and foot forward together, then switch sides in a crawling motion.

  • After a set distance or steps, reverse the movement to crawl backward to the starting position.

  • Maintain controlled, steady movements without letting your knees touch the ground.


Common mistakes:


  • Lifting hips too high, losing core engagement.

  • Letting knees drop to the floor.

  • Moving too fast and losing control.

  • Rounding the back excessively.

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Muscles & equipment

Primary muscleAbsSecondary muscleShouldersSecondary muscleChestSecondary muscleTricepsSecondary muscleGlutesSecondary muscleQuadricepsSecondary muscleHamstrings
EquipmentNo equipment

Calorie Calculator

MET 6.5
Estimated burn
230 kcal

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

Quick Facts: Bear Crawl

Type
No equipment exercise
Primary muscle
Abs
Secondary muscles
Shoulders, Chest, Triceps, Glutes, Quadriceps, Hamstrings
MET value
6.5
Calories (30 min, 70 kg)
≈ 230 cal
Video quality
4K with male and female demonstrations

More Abs Exercises

Bear Crawl – Low Knees
MET 5.5

Bear Crawl – Low Knees

  • 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

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FAQ: Bear Crawl

What muscles does Bear Crawl work?

Bear Crawl primarily targets the Abs, with secondary engagement of the Shoulders, Chest, Triceps, Glutes, Quadriceps, Hamstrings.

How do you do Bear Crawl correctly?

A functional crawling exercise where you move forward and backward on all fours, engaging the core, shoulders, and lower body for stability and control....

Is Bear Crawl good for beginners?

Bear Crawl has a MET value of 6.5, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Bear Crawl?

Bear Crawl requires: No equipment.

What are the benefits of Bear Crawl?

Bear Crawl strengthens the Abs, engages the Shoulders and Chest and Triceps and Glutes and Quadriceps and Hamstrings, 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?

Similar exercises to Bear Crawl 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 better than Decline Crunch?

Both Bear Crawl and Decline Crunch target the Abs. Bear Crawl 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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