# Bear Crawl

URL: https://heatsy.app/ex/bear-crawl

Also known as: Bear Walk, Bear Crawls, Quadruped Crawl, Bear Crawl Walk, Bear Plank Crawl, Bear Crawling

Body region: Core, Shoulders, Legs, Chest

## Muscles

- Main: Deltoid, Serratus Anterior, Rectus Abdominis, Transversus Abdominis
- Helps: Pectoralis Major, Rectus Femoris, Triceps
- Holds: External Oblique, Internal Oblique, Gluteus Medius

## Technique

1. Kneel on all fours with wrists below the shoulders and knees below the hips, then raise the knees slightly off the floor.
2. Keep your back flat and hips low.
3. Move opposite hand and foot forward together, taking small controlled steps.
4. Continue for the planned distance, or crawl backward.

### Cues

- Keep the knees hovering and the back flat.
- Move slowly with small steps.

### Common mistakes

- Letting the hips rise high.
- Swaying side to side.
- Moving so fast that the torso loses stability.

## Alternatives

- [Bear Plank Dumbbell Pull-Through](https://heatsy.app/ex/bear-plank-dumbbell-pull-through)
- [Mountain Climber](https://heatsy.app/ex/mountain-climber)