How to do the Backward Bear Crawl

The Backward 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 3/5
• Whole body
• No equipment

Form cues

1. On all fours with knees lifted, move backward
2. Knees stay an inch off the floor
3. Slow, flat back

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 — Push the floor away as you go back

More bodyweight full body exercises

More moves for the same area

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

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