How to do the Bear Crawl
Step by step
- Start on hands and knees with hands under shoulders and knees under hips.
- Lift your knees an inch or two off the floor so you balance on hands and toes.
- Crawl forward moving opposite hand and foot together, keeping hips low and level.
- Move at an easy pace and pause to rest whenever you need to.
The thing people get wrong
Keep your hips low and steady, not swaying - go at a comfortable pace and take short breaks whenever you need; it should warm you up, not wear you out.
Coaching cue
Keep your knees hovering an inch off the floor the whole way, never touching down.
Stay safe
Spread your fingers and press through your whole hand so your wrists are not taking all the load.
Make it easier or harder
- Easier: Stay on hands and knees, or just hold the knees-hovering position without moving.
- Harder: Crawl backward, or tap the opposite shoulder between each step.
Muscles worked
- Primary: Cardio, Core
- Secondary: Front delts, Quads
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.