Mobility

Bear Crawl

Bear Crawl is a total body exercise focusing on the arms, shoulders, core, and legs. It enhances strength, stability, and cardiovascular fitness. It can serve as a fun warm-up or intense standalone workout.
View all exercises
Bear Crawl instructions
Step-by-step instructions
1
For the starting position, get on all fours with your hands under your shoulders and your knees under your hips.
2
Lift your knees off the ground so that you are only supported by your hands and toes.
3
Start to crawl forward by taking a small step with your right hand and left foot at the same time.
4
Follow that with a step by your left hand and right foot.
5
Keep your hips low and try to make your steps as smooth as possible. Remember to breathe as you crawl and stay in control.
For the starting position, get on all fours with your hands under your shoulders and your knees under your hips.
Lift your knees off the ground so that you are only supported by your hands and toes.
Start to crawl forward by taking a small step with your right hand and left foot at the same time.
Follow that with a step by your left hand and right foot.
Keep your hips low and try to make your steps as smooth as possible. Remember to breathe as you crawl and stay in control.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Staggered Stance Kettlebell Romanian Deadlift with trainwell
Staggered Stance Kettlebell Romanian Deadlift
Staggered Stance Kettlebell Romanian Deadlift targets your lower body, specifically hamstrings and glutes, enhancing functional strength and balance. It boosts stability and coordination by making one side work harder.
Try it out
Strength
Dumbbell Step Down with trainwell
Dumbbell Step Down
The Dumbbell Step Down targets lower body muscles, enhancing leg strength, stability, and focusing on thighs and buttocks. This workout promotes endurance and overall fitness with a controlled challenge per step.
Try it out
Cardio
Elliptical with trainwell
Elliptical
The Elliptical offers a full-body cardio workout on a machine, perfect for leg, arm, and core exercises. It minimizes impact on legs and joints, ideal for endurance training or safe, low-impact routines.
Try it out
Start your fitness journey today
Enjoying exercises like Bear Crawl, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer