Bear Crawl

Are you currently performing a calisthenics routine or training at home and want to elevate your sessions?

Then maybe it’s time to try the bear crawl. This bodyweight exercise can increase total body muscle mass and functional strength.

In this article, we discuss the bear crawl. We cover the proper technique, expert tips, anatomy, and programming recommendations to help you achieve incredible results.

How To Do

  1. Kneel and place your hands on the floor directly below your shoulders.
  2. Breathe in and tense your abdominal muscles.
  3. Breathe out and lift your knees so that your weight rests on your hands and the balls of your feet.
  4. Move your left hand and right foot forward, followed by your right hand and left foot.
  5. Continue crawling the designated distance.

Tips From Expert

  • Your hands and toes should form the four contact points. Your knees should not touch the floor at any point in the movement.
  • Ensure your arms and legs move directly forward rather than side to side. You should be moving the opposite arm to the opposite leg.
  • Engage your core when you crawl to maintain a stable body position. This prevents your back from rounding or your torso from excessively twisting.
  • Keep the same breathing pattern throughout. 
  • Ensure your head stays facing the ground in a neutral position. Avoid bringing your head too far up or into your chest to avoid excessive neck strain and injury.

Optimal Sets and Reps

The bear crawl can be used in a variety of training programs to increase muscle mass, endurance, and power. Below is a list of sets and repetitions for each training goal.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15+
Power Training 3–5 1–5 (Explosive)
Optimal Sets & Reps of Bear Crawl

How to Put in Your Workout Split

The bear crawl is a full-body compound movement that can improve muscle mass, strength, and endurance. It targets the shoulder, triceps, core, and legs. This makes it suitable for a variety of workouts.

Below is a list of workouts that work well with the bear crawl.

  • Full-Body — The bear crawl is a full-body exercise that fits perfectly into a full-body workout. Program it in the middle or toward the end of your workout. This will ensure you save your energy for your large compound lifts.
  • Push/Pull — The push-pull split divides our routine into movement patterns. This split is excellent for increasing muscle mass and strength. The bear crawl uses many push muscles, including the deltoids, triceps, glutes, quadriceps, and calves. This makes it the perfect fit for your push workout.
  • Bro Split — The bro split is when we divide our workout into different muscle groups across four or five days. The bear crawl is a full-body functional exercise, meaning it does not fit into one muscle group. However, it does target our push muscles, making it a great fit for our chest or shoulder and tricep workout. We recommend adding it to the end of your session as a finisher to get your entire body burning.

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Primary Muscle Groups

Anterior Deltoid

Muscles located at the front of your shoulder region

Lateral Deltoid

Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Anterior Deltoid

The anterior deltoid is located at the front of the shoulder. It originates from the front of the collarbone and attaches to the upper arm bone or humerus. Its primary function is to lift our arms in front of the body.

The anterior deltoid immediately engages during the movement as we hold ourselves in the bear crawl position. As we reach forward, the leading hand's anterior deltoid shortens. While this happens, the following hand anterior deltoid remains contracted to support our weight.

Lateral Deltoid

Our lateral deltoid is situated on the outer side of the shoulder. It attaches to the shoulder blade, or scapula, and inserts into the humerus. Its purpose is to abduct, or lift the arm to the side, and stabilize the shoulder.

During the bear crawl, the lateral deltoid works alongside the anterior deltoid to move and stabilize the shoulder. The lateral deltoid shortens to support our weight in the stationary bear position. As we reach forward, it shortens to assist in flexing the shoulder.

Posterior Deltoid

The posterior deltoid is located at the back of the shoulder. It arises from the upper part of the scapula and inserts into the humerus. Its principal function is to extend the arm behind the body and stabilize the shoulder.

During the bear crawl, the posterior works alongside the lateral deltoid to stabilize the shoulder. As we reach forward, the posterior deltoid of the planted hand shortens to support the stationary shoulder. It then lengthens when we lift our hand off the floor and reach forward.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Hamstrings

Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.

Gastrocnemius

Muscles located at the back of your lower leg and consists of your calf. Starts just behind your knee and extends to your ankle.

Soleus

Muscles located behind your gastrocnemius sitting slightly deeper. Runs down your leg and connects with the gastrocnemius to make your Achilles tendon.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Iliopsoas

Muscles starting at your back, moving through your pelvis connecting just below your groin.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Upper Rectus Abdominis

The rectus abdominis consists of two sections: the upper rectus abdominis and the lower rectus abdominis.

The upper rectus abdominis is located at the front of the torso below the chest. It arises from our pubic symphysis, a joint linking the left and right pelvic bones. It attaches to the sternum (breastbone) and the fifth and seventh ribs cartilage. Its purpose is to curl the spine and stabilize the core.

When we perform a bear crawl, the upper rectus abdominis isometrically contracts. This means the muscle contracts, but its length does not change. This stabilizes our trunk and keeps our spine in a neutral position for the duration of the movement.

Lower Rectus Abdominis

The lower rectus abdominis is situated below the upper section. It shares the same attachment points with the upper fibers. Its purpose is also to stabilize the core and curl the spine.

During the bear crawl, it works alongside the upper fibers to increase torso rigidity.

Obliques

Our obliques are situated on the outer sides of the trunk and run lateral to the rectus abdominis. They consist of two muscles: the external obliques and the internal obliques. Their purpose is to laterally bend (side bend), rotate, and curl the spine. They arise from the fifth through twelfth ribs and attach to the outer sides and front of the pelvis.

During the bear crawl, these muscles work alongside the rectus abdominis to stabilize our trunk.

Erector Spinae

The erector spinae contains three muscle groups: longissimus, iliocostalis, and spinalis. These muscles run the length of the spine and attach to our ribs, vertebrae (spine), and sacrum. Their role is to straighten, side bend, rotate, and stabilize the spine.

During the bear crawl, the erector spinae isometrically contracts. It works alongside the rectus abdominis and obliques to maintain a neutral spine and keep our torso rigid.

Iliopsoas

The iliopsoas are a group of muscles located at the front of the lumber spine (lower back) and pelvis. They arise from the front of the lumbar vertebrae and the inner side of the pelvis. They attach to the inner side of the femur, or upper leg bone. Their purpose is to stabilize the pelvis, flex (bend) the hip, and maintain posture.

During the bear crawl, the iliopsoas are engaged when our feet are planted to create a stable base. They then shorten as we lift our knee toward our chest and stride forward, re-engaging once we plant our foot.

Quadriceps

Our quadriceps are located at the front of the thigh. They consist of four muscles: the vastus medialis, vastus intermedius, vastus lateralis, and rectus femoris.

This group of muscles originates from the front of the hip and femur (thigh bone). They merge into a single tendon at the patella (knee cap) and insert it into the top of the shin bone.

During the bear crawl, the quadriceps muscle isometrically contracts in the stationary position. As you move, the leading leg’s rectus femoris works with the iliopsoas to bring the knee toward the chest. Meanwhile, the following leg’s quadriceps shorten, pushing us forward before shortening as we plant the foot.

Gluteus

The gluteus consist of three muscles: the gluteus maximus, the gluteus medius, and gluteus minimus.

The gluteus maximus originates from the upper part of the back of the pelvis. It attaches to the top of the femur. Its purpose is to extend (straighten) and rotate the hip outward.

The gluteus medius is located beneath the gluteus maximus. It attaches to the back of the outer side of the pelvis and inserts on the femur. It helps move your leg out to the side.

The gluteus minimus occupies the space below the gluteus medius. It also originates from the outer side of the pelvis and inserts on the femur. Like the medius, it moves your leg out to the side.

The gluteus muscle group shortens to form a stable base in the stationary position. As we stride forward, the leading leg's gluteus muscles lengthen before shortening once the foot is planted. As this happens, the following leg’s gluteus muscles shorten, stabilizing and extending the hip to push us forward.

Hamstrings

Our hamstrings are located at the back of the upper leg. They consist of four muscles: the semitendinosus, semimembranosus, and biceps femoris long head and short head.

These muscles originate from the bottom of the pelvis and femur. They attach to the lower leg bones, or tibia and fibula. Their purpose is to flex (bend) the knee and extend the hip.

In the stationary position, our hamstring isometrically contracts for stability. As we stride forward, the leading leg’s hamstring lengthens before re-engaging as our foot is planted. Meanwhile, the following leg’s hamstring extends the hip and knee to push us forward. It then re-engages as our foot makes contact with the floor.

Gastrocnemius

The gastrocnemius is located at the back of the lower leg. It arises from the back of the femur and attaches to the heel bone via the Achilles tendon. Its primary function is plantar flexion, or pushing the toes downward.

During the bear crawl, the gastrocnemius isometrically contracts to create a stable base while we are stationary. It then shortens on both legs to push our toes down to move us forward.

Soleus

Our soleus is located beneath the gastrocnemius. It attaches to the back of the tibia and inserts on the heel bone via the Achilles tendon. Its main function is plantar flexion, or pushing the toes downward.

During the bear crawl, it works with the gastrocnemius to push off to move and form a stable base when stationary.

Triceps Long Heads

The triceps brachii consist of three heads: the long head, medial head, and lateral head. The long head of the triceps is situated on the inner side of the back of the humerus.

It arises from the scapula, or shoulder blade. It attaches to the humerus and the ulna (forearm bone). Its purpose is to extend (straighten) the elbow and stabilize the shoulder.

In the stationary position, the long head isometrically contracts to stabilize the shoulder and form a stable base. As we stride forward, the leading arm’s triceps long head lengthens before re-engaging as it makes contact with the floor. Meanwhile, the following arm’s triceps long head shortens, extending the elbow and pushing us forward.

Triceps Medial Heads

The triceps medial head is located at the back of the upper arm. It originates from the humerus and attaches to the ulna. Its purpose is to extend the elbow.

Like the triceps long head, it isometrically contracts in the stationary position. As we reach forward with our leading arm, it lengthens before re-engaging as we plant our hand. Meanwhile, the following arm’s triceps medial head shortens, extending our elbow and pushing us forward.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Chair Inverted Row

Pike Push-Up

Arm Circle

Cross-Body Shoulder Stretch

Dynamic Arm Swing

Reverse Snow Angels

Bent-over Rear Delt Fly

Chest And Front Of Shoulder Stretch

Reverse Iron Cross Push-Up

Handstand Push-Up

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Cable Lateral Raise

Squat To Overhead Press

Barbell Military Press

Cable Face Pull

Dumbbell Front Raise

Dumbbell Arnold Press

Alternating Dumbbell Press

Barbell Front Raise

Weight Plate Front Raise

Dumbbell Lateral Raise

Who Should Do?

General Fitness Population

The general fitness population’s goals are centered around increasing muscle mass and improving function. This is achieved by performing multi-joint exercises at a moderate to high intensity. Multi-joint movements increase strength and improve function, as muscle groups must work together to perform movements.

The bear crawl is a prime example of a functional multi-joint movement. It engages the shoulders, triceps, core, glutes, quadriceps, hamstrings, and calves. During the movement, these muscles must coordinate to crawl across the floor. This helps to build lean muscle and enhance function strength. 

We recommend adding it to these shoulder workouts for beginners to promote muscle growth.

Athletes

To enhance performance, athletes’ training requires improvements in muscle mass, strength, balance, and agility. This can be done by performing functional compound movements replicating movement patterns of daily activities or sports. 

The bear crawl is a functional compound movement that can improve muscle mass, strength, balance, and agility. It requires our core to become a functional hub, linking the lower and upper limbs. This creates greater movement efficiency, which can be carried over into sports, including martial arts, football, tennis, and soccer. 

Who Should Not Do?

People With Shoulder Impingement Injuries

If you are experiencing shoulder pain or restriction, avoid performing the bear crawl. Shoulder impingement is characterized by a narrowing of the space in the shoulder joint, leading to pain and dysfunction. 

The bear crawl can place significant pressure on the shoulder joint. The movement and loading of the shoulder can cause discomfort and pain. This can lead to poor technique and further injury.

If you are currently experiencing shoulder impingement, consult your physical therapist.

People With Elbow Tendinopathies

People with sore and painful inner and outer elbows should avoid performing the bear crawl. Elbow tendinopathy is when the tendon that attaches the muscle to the inner or outer side of the elbow becomes inflamed. 

During the bear crawl, our palms are often flat on the floor. This places our wrist into extension under the weight of our body. If the inner side tendon is inflamed, this can place additional stress on the tendon. This can lead to further aggravation, leading to pain, and poor technique.

If you are currently experiencing an elbow tendinopathy, consult your physical therapist. 

Benefits Of The Exercise

Enhances Functional Strength

Functional strength is the ability to perform real-life activities efficiently. Functional strength training requires performing multi-dimensional movement exercises. This can be achieved by using body weight or external resistance to overload muscle tissue to enhance specific movement patterns.

The bear crawl is a prime example of a multi-dimensional movement exercise. The bear crawl position engages the core, upper limbs, and lower limbs. The movement requires coordination, balance, and strength to move efficiently across the floor. Therefore, adding this exercise to your routine will enhance functional strength.

Improves Coordination

Coordination requires using the correct muscles at the right intensity at the right time to execute efficient movement. Moderate to vigorous physical activity has been shown to improve coordination.

The bear crawl is an excellent example of a vigorous exercise that requires efficient movement. The positioning requires immediate activation of multiple joints and muscle groups. 

Meanwhile, the movement requires coordination as our core, upper, and lower limbs work together to perform the crawl. Adding the bear crawl to your routine will improve motor competency and coordination.

Can Be Performed Anywhere

The most impressive thing about the bear crawl is that it can be done anywhere. While many exercises require significant resistance to improve strength, muscle mass, and function, the bear crawl only requires our body weight and space to improve coordination and function. 

This makes it great for calisthenics workouts. If you want to challenge yourself, try adding it to your at-home shoulder workout.

Frequently Asked Questions

Is the bear crawl effective?

The bear crawl is an effective full-body exercise. It targets the shoulders, triceps, core, glutes, quadriceps, hamstrings, and calves. This makes it a powerful movement for developing functional strength.

What are the common mistakes of bear crawls?

Common mistakes in the bear crawl include taking large strides and not engaging the core muscles. Large strides make it more difficult to balance and activate target muscles, while not engaging the core reduces control.

When should I do bear crawls?

You should do bear crawls in the middle of your workout or at the end as a finisher. While they are a vigorous compound exercise, they only require body weight. This allows you to reserve energy for your larger lifts.

How often should I do the bear crawl?

To increase muscle mass and strength, you should do the bear crawl two to three times weekly. This will enable you to rest for 24–72 hours between sessions, which is adequate for recovery and muscle growth.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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