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
Bodyweight
Bosu Push Up with trainwell
Bosu Push Up
The Bosu Push Up is a fusion of strength training and balance work that targets your arms, chest, and core. It boosts upper body strength, core stability, and muscular balance, ideal for building strength and stability.
Try it out
Mobility
Leg Cross Body Stretch with trainwell
Leg Cross Body Stretch
The Leg Cross Body Stretch is a simple and gentle exercise that targets the lower back and hips. This stretch helps improve flexibility and can relieve tension or stiffness in these areas. It's also great for improving body alignment and posture.
Try it out
Strength
Dumbbell Standing Figure 8 with trainwell
Dumbbell Standing Figure 8
The Dumbbell Standing Figure 8 boosts stability and endurance. Weave a dumbbell in an 8 pattern around your legs to engage your core, enhance coordination, balance, and strengthen arms and shoulders.
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