Bear Crawl
Technique guide
Set-up
- Start on all fours with your hands under your shoulders and knees under your hips.
- Lift your knees an inch or two off the floor.
How to do it
- Move one hand and the opposite foot forward a short distance.
- Repeat with the other hand and foot.
- Continue for the prescribed distance or time.
Coaching cues
- Keep your back flat and your hips level.
- Take small steps and keep your knees low.
Common mistakes
- Lifting the hips high in the air.
- Taking big steps that make the hips sway.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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