Which muscles does the bear crawl work?

The bear crawl mainly works your abs and shoulders. It also involves your quadriceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the bear crawl in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Bear Crawl: how to do it and muscles worked

The bear crawl mainly works your abs and shoulders, with help from your quadriceps. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Quadriceps

How to do the bear crawl

1
Get on your hands and knees with hands under shoulders and knees under hips. Tuck your toes and lift your knees about 2 inches off the floor.
2
Move opposite hand and foot forward together, taking small steps, while keeping your knees low and your back flat. Crawl forward, or backward, for the set time.
3
Breathe steadily and keep your core braced so your hips do not rock side to side. Stop and rest if your wrists or shoulders feel strained.

Form tip: Keep your knees hovering close to the floor and your hips level with your shoulders. Do not let your hips rise up high.

Common questions

Which muscles does the bear crawl work?: The bear crawl mainly works your abs and shoulders. It also involves your quadriceps.
What equipment do I need for the bear crawl?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the bear crawl in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More abs exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.