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Illustration of the Bear Crawl: Knees an inch off the floor, hips low, opposite hand and foot move together.
compound · Carry

Bear Crawl

Bear Crawl is a compound carry movement for core, using no equipment. It also works shoulders and quads. 3 sets of 15-25m, 1 min rest.

Primary muscle
Core
Equipment
None — bodyweight
Difficulty
Intermediate
Sets and reps
3 × 15-25m
Rest
60s
Force
static

How to do it

  1. 1
    Set up

    Hands under the shoulders, knees under the hips, toes tucked.

  2. 2
    The cue that matters

    Knees an inch off the floor, hips low, opposite hand and foot move together.

  3. 3
    Work it

    3 sets of 15-25m, resting about 1 minute between them.

Muscles worked

Core does most of the work. Shoulders and quads take the rest.

Core exercisesshouldersquads