TETSUBear Crawl
The Bear Crawl is a cardio exercise that raises your heart rate and conditions the cardiovascular system. Follow the 6 steps below for correct form, with an animated demonstration.
cardiovascular systemcardio
coreshoulderstriceps
body weight
How to do the Bear Crawl
- Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Lift your knees slightly off the ground, keeping your back flat and your core engaged.
- Move your right hand and left foot forward simultaneously, followed by your left hand and right foot.
- Continue crawling forward, alternating your hand and foot movements.
- Maintain a steady pace and keep your core tight throughout the exercise.
- Continue for the desired distance or time.
Common questions
What muscles does the Bear Crawl work?
The Bear Crawl is primarily a cardiovascular exercise. It conditions the cardiovascular system and burns calories rather than building one specific muscle.
What equipment do I need for the Bear Crawl?
None. The Bear Crawl uses your body weight only, so you can do it anywhere.
How long should I do the Bear Crawl for?
Work the Bear Crawl in intervals: 20 to 40 seconds of effort followed by equal rest, for 10 to 15 minutes total. Build up the work periods gradually as your conditioning improves.
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