How to do the Bear Crawl

The Bear Crawl is a crawl move. You can do it at home on one mat, with no jumping and nothing that shakes the floor.

• Level 2/5
• Whole body
• No equipment

Form cues

1. Hover your knees just off the floor
2. Move opposite hand and foot together
3. Keep your back flat like a table

Your hands carry your weight, so it loads the wrists. If your wrists hurt, tap “My wrists hurt” in the app to switch to a wrist-friendly version.

Muscles worked

Whole body — Brace your core, keep your back flat

More bodyweight full body exercises

More moves for the same area

• Single-leg StandLevel 1/5
• Heel-to-Toe WalkLevel 1/5
• Lateral Bear CrawlLevel 2/5
• Leopard CrawlLevel 3/5
• Scorpion ReachLevel 3/5
• Side KickthroughLevel 3/5

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