Bear crawl donkey kick

The bear crawl donkey kick is a more advanced version of the bear crawl exercise that adds a donkey kick. It adds an extra coordination and shoulder challenge to an already intense full-body movement that targets the cardiovascular system as well as a wide range of muscle groups, the shoulders, core, and legs in particular. It can be done as a full-body warm-up, in short bursts for power or circuit training, or for longer durations as cardiovascular conditioning.


  1. Cardiovascular and muscular challenge even with no added weight
  2. Greater challenge to coordination and shoulder strength than traditional bear crawls
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Bear crawl donkey kick Images


Bear crawl donkey kick Instructions

Bear crawl donkey kick muscle diagram