Exercise library
Bear Crawl
Core · Carry
Generic carry demo. Follow the steps below for this exact exercise.
CarryCompound
A low crawl on hands and toes that loads the shoulders and trunk while you travel, with no equipment.
- Difficulty
- Easy
- Tracking
- Measured in time
Muscles worked
CoreShouldersQuads
Equipment
Bodyweight
How to do it
- Start on all fours with your hands under your shoulders and knees under your hips.
- Tuck your toes and lift your knees about an inch off the floor, keeping your back flat.
- Crawl forward by moving the opposite hand and foot together in small steps.
- Keep crawling for the set time, then reverse the direction to come back.
Coaching cues
- Keep your hips low and level, imagine balancing a glass of water on your lower back.
- Take small steps, big reaches make the hips sway side to side.