StrengthIntermediateAbsShouldersQuadriceps
Movement atlas
Bear crawl
Bear crawl (marche de l'ours)
Quick read
- Category
- Strength
- Difficulty
- Intermediate
- Muscles
- Abs, Shoulders
- Equipment
- Bodyweight
Description
On all fours with hands under shoulders and knees close to ground, move opposite arm and leg forward while keeping back neutral.
From reference to session
Start a quick session with this exercise.
Open a prefilled session, keep the cues close, and track what you complete in Shapier.
Instructions
- 1Start on all fours with hands below the shoulders, knees below the hips, and a neutral spine.
- 2Hover the knees just above the floor, then move one hand and the opposite foot in short steps while keeping the hips steady.
Common Mistakes
- Lifting the hips too high and losing the bear position.
- Crossing the limbs or rocking the hips with each step.
Tips
- Start on all fours with hands below the shoulders, knees below the hips, and a neutral spine.
- Hover the knees just above the floor, then move one hand and the opposite foot in short steps while keeping the hips steady.
Equipment
Bodyweight
Related Exercises
Progressions
Harder variants to challenge yourself
Regressions
Easier variants to get started
Equivalent Exercises
Interchangeable alternatives
Movements to explore next
Explore other catalogue profiles to compare movements and broaden your exercise selection.