How To Perform The Front Bear Crawl

Experience full-body engagement with this Front Bear Crawl exercise. This dynamic movement challenges core strength, coordination, and endurance that's suitable for all levels. Incorporate the Front Bear Crawl into your routine to enhance stability, agility, and overall body strength.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): shoulders, transverse abdominis, hip flexors, back, arms

Equipment: none

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Core engaged; use hands to ‘pull’ yourself forward one at a time, in coordination with your opposite lower limb

Before starting:

Be sure to take your time, keep knees, and feel free to regress to the beginner modification if needed.

1. Start on all fours; hands under the shoulders and knees on the floor under your hips.

2. Engage your core and check that you have a neutral spine.

3. Use your right hand to ‘pull’ yourself forward and simultaneously move your left knee/leg forward to take a step. Alternate with your other arm/leg to ‘crawl’ forward.

4. Once you’ve reached your designated amount of steps, repeat this sequence moving backwards, but “push” yourself away using your hand, moving it simultaneously with the opposite leg/hip.

5. (Advanced). Repeat all of the above steps with both knees off the floor. Keep the knees close to the floor (no more than 1” away) the entire time. Try to stay strong in the shoulders without shrugging (“push yourself away from the floor).