Cardio exercise · body weight
Bear Crawl
The bear crawl is a bodyweight exercise that targets your heart and lungs, with the core, shoulders and triceps assisting.
- Target muscle
- Cardiovascular system
- Also works
- Core, shoulders, triceps
- Equipment
- Body weight
- Body part
- Cardio
How to do the bear crawl
- Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Lift your knees slightly off the ground, keeping your back flat and your core engaged.
- Move your right hand and left foot forward simultaneously, followed by your left hand and right foot.
- Continue crawling forward, alternating your hand and foot movements.
- Maintain a steady pace and keep your core tight throughout the exercise.
- Continue for the desired distance or time.
Sets and reps
Work in intervals — for example 30–45 seconds on and 15–30 seconds off for 6–10 rounds — or keep a steady pace for 10–20 minutes.
Muscles worked
The main muscle is your heart and lungs. The core, shoulders and triceps work as secondary muscles. See all cardio exercises or every bodyweight exercise.
