Bear crawl

The bear crawl is a popular bodyweight crawling exercise. While it looks simple, the bear crawl is an 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. Engrains cross-body gait pattern and athletic coordination
  3. Challenges the shoulders, core, legs, arms, and back
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Bear crawl Images


Bear crawl Instructions

Bear crawl muscle diagram