9 Bear Crawl Exercise Benefits for Total Fitness

- Advertisement -

Bear crawl exercise is a movement generally included in Bootcamp style workouts, CrossFit workouts, and high-intensity training orders.

The Bear Crawl is a bodyweight conditioning campaign in which the player crawls on all fours while holding the hips over their shoulders. The bear crawl exercise is a movement that is generally included in Bootcamp style workouts, CrossFit workouts, spartan training, and other high-intensity training orders. The total body movement challenges muscles everywhere in the body, enhances coordination, boosts the heart rate for cardiovascular benefits, and may help develop performance in a wide range of sports.

Bear Crawl Exercise Benefits for Total Fitness
Bear Crawl Exercise Benefits for Total Fitness

The Bear Crawl increases strength in the shoulders, wrists, core, and hip flexors. The Bear Crawl is fit for all fitness levels, which makes it an excellent movement to include in a workout. This exercise involves almost every muscle joint of the human upper body making it the ideal compound exercise without applying weights.

- Advertisement -


Here’s a step-by-step guide to how to perform a bear crawl. Before you strive the bear crawl be assured you warm up your muscles and stretch for 5 -10 mins before striving.

1. Begin in a crawl position. Your hands should be right under your shoulders, and your knees should be below your hips. You will be on all fours just the same as a bear.

2. Sustain your spine and stretch your back. The key idea is to contract the abdominal muscles to their highest capacity. Do not try exercise until your body is steady.

- Advertisement -
#source: youtube 

3. While keeping stability slowly raise your knees off the ground, stay on your toes, while yet in the crawl position. Move out your right arm, and left leg and begin crawling. Knees should not reach the ground. Begin crawling.

4. Cover whatever distance you can reach conveniently and rest.

5. Reform as many times as you can.

- Advertisement -


The bear crawl is principally a strength- and mobility-enhancing exercise and therefore efficiently uses almost every single muscle group in the body. The abdomen, shoulder, chest, glutes, and legs are the main muscles utilized during this exercise. You are working all these muscles at the same time. It also improves joint mobility in the hips, wrists, spine, ankles, and knee.


The Bear Crawl boosts strength in the shoulders, wrists, core, and hip flexors. The Bear Crawl is proper for all fitness levels, which makes it an excellent movement to include in a workout. There are many advantages to the bear crawl exercise and other “locomotive” or “quadrupedal” actions like it. Which are-

9 Bear Crawl Exercise Benefits
9 Bear Crawl Exercise Benefits

1. Coordination

Then there’s the point that the bear crawl exercise is a “cross-body movement,” making it great for coordination and proprioception. Crawling is a movement we do in childhood and this encourages us to develop the critical connection between the right shoulder and left hip, and vice versa. We see this connection in the serape impact whenever we walk or go to toss a ball.

2. Balance and the Multifidus

Eventually, crawls also include a balance aspect. The exercise is recognized as “bird-dog” which includes resting on all fours and moving forward and back with contralateral limbs. This is usually used as a warm-up or mobility exercise and is incredible for stabilizing the core while balancing on two points. To achieve this, we must be conscious of the multifidus, which is a lengthy string of tiny muscles running up both sides of the spine. These muscles are powerful and contribute heavily to “spinal stiffness” but they are also valuable in muscle spindles – making them highly sensitive. That’s because the multifidus must hear and anticipate actions and then support the body to sustain against them.

3. Core Strength

Moreso than the limbs and legs, the bear crawl or lizard crawl exercise will hold the core under continuous tension. This makes the action work very much like a plank or any extra isometric hold for the trunk. The lizard crawl training, in special, has the attached benefit of also instructing the obliques in an anti-rotation capability. This has excellent transfer for any movement that includes resisting rotation, such as wrestling. Strength endurance in the core can make you extra athletic beyond the board and possibly stop injury.

4. Better Workout Efficiency

Compound exercises similar to the bear crawl assist you in gaining more benefits in a shorter time. Compound exercises are exercises that work for various muscle groups at the same time. For example, engaging in a bear crawl session for 1–2 minutes can operate your abdominal muscles, chest, shoulders, and lower body. This will aid in greater workout efficiency.

5. Encourages Engagement

SARQ ( SARQ is for speed, agility, reactivity, and quickness )-type programs promote creative engagement with equipment, enable you to move more fully in the gym space, and boost engagement between participants. So for example, pairs may compete against each other to perform exercises like the bear crawl, pull-ups, rope drills, and extra full-body movements.

6. Aids Shoulder Health

When done perfectly, the shoulders work hard to sustain, carry the upper body’s weight, and push the body forward during the bear crawl. While the body moves, the reaching (range of motion), stability, and strength increase to maintain the proper form that is relevant for the shoulders.

7. Involves the Entire Body

Hands, arms, shoulders, back, abdominal muscles, and legs are all included in this bodyweight movement.

8. Develops Heart Rate

It may not look like it, but this exercise will get your student’s heart pumping, giving it a great low-impact style to get a cardiovascular workout.

9. Enhances Athletic and Daily Performance

Professionals in many different sports and at distinctive levels profit from agility training exercises like the bear crawl. Agility exercises are generally involved in programs for athletes in games such as volleyball, soccer, and football to advance performance.

Getting your weekly shot of exercise should not be challenging if you incorporate bear crawls in your workout session. All you need to do is get on all fours and begin crawling like a bear.

5 Bear Crawl modification

1) Hold and Lift

 Elevate and maintain both your right hand and your left leg at the same moment. When you’re done with one set, repeat the process with your left hand and right leg. Preserve a neutral spine and avoid twisting or tilting your body while lifting and holding.

2) Laying bear crawl

Laying foresees and corrects pelvic problems. The exercise begins with your hands and feet in the same posture as the standard bear crawl. Next, retain your hips at the same altitude as your head so your back is flat and un-arching like a table surface. Finally, bring your hips back to your heels, forming a straight line across your shoulders, hips, and knees.

3) Lateral Bear Crawl

You will glide from side to side rather than forward and backward. When your hips are minimally raised and your knees are off the surface, shift your right hand and left foot to the right. The right hand and foot will follow. Repeat this routine for the desired amount of reps before alternating orientations.

4) Bear Squat

Begin in the bear posture, braced by your forearms and feet, knees off the ground. Flex your legs and raise your hips to the ceiling. Return to the beginning stance carefully until your legs are straight. As a great technique to spice up your bear walks aim for 20 reps of this quad-buster.

5) Resistance Bear Crawl

Exercising at a rapid pace or adding resistance to your bear crawl exercise will make it more difficult. The combination of bear crawl and push-up puts extra strain on the upper body and necessitates even significant core power.

What Number of Calories Does a Bear Crawl Burn?

People frequently ask about the number of calories they are burning in their workouts. Bear Crawl, simultaneously with another exercise, will usually burn about 100 calories for every 10 minutes of your training. Keep your energy up and be sure you are breathing by your mouth.

What Number of Calories Does a Bear Crawl Burn
What Number of Calories Does a Bear Crawl Burn

Are bear crawls bad for you?

It is imperative to emphasize that perfecting precision is the cornerstone. The bear crawl requires plenty of hips and pelvic mobility to keep the spine neutral. Reduced mobility causes damaging strains to pass through the neighboring joint segments. This accounts for persistent backache. Severe tensile pressures and postural malalignment become an orthopedic horror when set for maximum speed or time. Exercise should be avoided by people who have knee pain due to the risk of injury.

Frequently Asked Questions(FAQs) about the Bear Crawl Exercise

Q. What muscles do bear crawls target?

Ans. Bear Crawl is an outstanding full-body workout that works various muscles, involving your arms, shoulders, chest, back, core, and legs.

Q. Is bear crawling a good exercise?

Ans. Bear crawls are a fabulous all-in-one exercise that acts for all the important muscle groups in unison and grants a real core challenge.

Q. What is the purpose of the bear crawl exercise?

Ans. Adding bear crawls to your exercise is a surefire way to develop strength and power, increase your metabolism, and ignite your cardio fitness.

Q. Do bear crawls burn fat?

Ans. Yes, One, it will assist you to burn fat, and two; it will also aid you to increase muscle strength.

Q. Do bear crawls work abs?

Ans. Yes, it does, it’s an easy but ruthlessly efficient way to enhance core strength.

- Advertisement -
Tyler Posey
Tyler Posey
Tyler Posey is a certified personal trainer and group fitness instructor with over 3 years of experience in the fitness industry. With a passion for helping others achieve their fitness goals, Tyler Posey takes a personalized approach to training, tailoring workouts to each individual's needs and abilities.

Recent Posts

Delicious Mediterranean Diet Desserts: Healthy Sweet Treats

Indulge guilt-free in Mediterranean diet desserts! From fresh fruit salads to olive oil cakes, discover wholesome and satisfying sweet treats.

Exploring Mediterranean Diet: Health Benefits & Meal Plans

Discover the Mediterranean Diet's health benefits, and 7 day meal plans. Start your journey to heart health and weight loss today

10 Best At-Home Exercises To Relieve Lower Back Pain!

Discover simple exercises to ease lower back pain at home. Quick and effective solutions. Say goodbye to discomfort today!

Related Articles