Bear Crawl

The bear crawl is a full-body exercise that primarily targets the core, shoulders, and legs. This movement mimics a crawling motion, where the athlete moves forward on hands and feet while maintaining a low, stable position. The bear crawl is an excellent exercise for building core stability, shoulder strength, and coordination, as well as improving cardiovascular fitness. Often used in functional fitness and HIIT workouts, bear crawls are highly effective for enhancing overall mobility and endurance.

Steps to Perform a Proper Bear Crawl:

1. Set Up in a Quadruped Position:

• Begin on all fours with your hands directly under your shoulders and your knees under your hips. Your toes should be tucked under, and your back should be flat.

• Lift your knees an inch or two off the ground, keeping them hovering just above the floor. This engages your core and prepares you for movement.

2. Engage Your Core and Maintain Stability:

• Tighten your core by pulling your belly button toward your spine to stabilize your torso. Your hips should stay level, and your back should remain flat.

• Keep your head in a neutral position, looking slightly ahead to avoid straining your neck.

3. Move Forward by Alternating Hands and Feet:

• Step your right hand and left foot forward simultaneously, maintaining a low position with your knees hovering just above the ground.

• Next, step your left hand and right foot forward, moving in a coordinated, controlled manner. Continue to alternate sides as you move forward, keeping your movements smooth and controlled.

4. Focus on Small, Controlled Steps:

• Take small steps with both your hands and feet to keep the movement controlled and maintain core engagement.

• Your hips and shoulders should stay stable, with minimal side-to-side movement, and your knees should remain close to the ground.

5. Continue for the Desired Distance or Duration:

• Move forward for a specified distance or period, focusing on maintaining proper form and stability throughout. To increase difficulty, you can move backward or laterally as well.

Benefits of Bear Crawls

• Strengthens the Core and Shoulders: The bear crawl engages the core and shoulders continuously, helping to build stability and strength in these areas.

• Improves Cardiovascular Fitness: Bear crawls raise the heart rate, making them an effective cardiovascular workout that improves overall endurance.

• Enhances Coordination and Balance: The alternating limb movement enhances coordination, body awareness, and balance.

• Builds Lower Body Strength: The quadriceps, glutes, and calves are engaged throughout, helping to build strength and stability in the lower body.

• Promotes Functional Fitness: Bear crawls mimic real-life movement patterns, enhancing functional strength and mobility that translate to other physical activities and sports.

• Low Impact on Joints: This exercise is low-impact, making it suitable for those looking to strengthen their core and improve fitness without placing excess strain on the joints.

• Increases Core Stability and Mobility: The bear crawl improves core stability while allowing the body to move freely, enhancing overall mobility and range of motion.

Common Mistakes to Avoid

• Lifting the Hips Too High: Avoid raising your hips above your shoulders. Keep your knees low and close to the ground to maximize core engagement and stability.

• Rushing Through the Movement: Avoid moving too quickly, which can lead to a loss of form. Take controlled, deliberate steps to maximize muscle engagement.

• Letting the Knees Drift Too Far from the Ground: The knees should hover just above the ground. Lifting them too high reduces core engagement and increases strain on the lower back.

• Not Engaging the Core: Failing to engage the core can lead to hip sagging or arching of the lower back, which reduces stability and increases the risk of strain.

• Overreaching with Hands and Feet: Taking overly large steps can make it harder to control the movement. Focus on smaller, controlled steps to maintain balance and control.

Primary Muscles:

•Core: The abdominals and obliques are heavily engaged to stabilize the torso and keep the hips level.

•Shoulders: The deltoids support the body weight in the bear position, maintaining stability and strength in the upper body.

•Quadriceps: The front of the thighs are engaged to support and stabilize the legs, especially with the knees hovering above the ground.

Secondary Muscles:

•Glutes: The gluteus muscles are engaged to help stabilize the hips and assist with leg movement.

•Upper Back: The rhomboids and trapezius muscles work to stabilize the shoulder blades, especially during the forward crawling motion.

•Hip Flexors: Engage to control leg movement and maintain the bent knee position.

•Calves: Assist with stabilizing the feet and ankles as you step forward.

•Lower Back: The erector spinae muscles help keep the spine in a neutral position throughout the crawl.