How to do it
- Start on hands and toes with the knees hovering an inch off the floor.
- Move the opposite hand and foot forward together, keeping the hips low and level.
- Crawl for distance or time without letting the hips sway.
Cues that matter
- Keep the knees an inch off the ground the entire time.
- Imagine a glass of water on your lower back.
Common mistakes
- Letting the hips rock side to side.
- Raising the hips high and turning it into a walk.
Muscles worked
Primary
- Full Body
- Core
- Conditioning
Also works
- Shoulders
- Quads
- Deep core
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Bear Crawl in a session, with 150 seconds between sets.
- Strength
- 20–30 sec
- Build muscle
- 30–45 sec
- Endurance
- 45–75 sec
Same muscle, different kit
Movements that train the same part of the full body with different equipment — for a day the bodyweight is taken, or a gym that does not have one.