ShouldersAbsQuadsTricepsNo Equipmentintermediate
Bear Crawl
The bear crawl is a full-body movement that challenges shoulder stability, core strength, and coordination without any equipment. Move forward on all fours with knees hovering just above the ground, alternating opposite hand and foot.
How to Perform
1
Start on all fours with knees hovering one inch off the ground.
2
Move the opposite hand and foot forward simultaneously in small steps.
3
Keep your back flat and hips level — avoid piking your butt up.
4
Take short, controlled steps and breathe steadily.
Common Mistakes to Avoid
Lifting the hips too high, turning it into a downward dog crawl.
Taking steps that are too large, which breaks form.
Holding the breath during the movement.
Muscle Activation
Shoulders60%
Abs55%
Quads35%
Triceps25%
Track your Bear Crawl progress with Revy
Log your sets, see your strength gains over time, and get AI-powered recommendations to break through plateaus.