Bear Crawl Benefits: Full Body Strength and Coordination
The bear crawl is a full body exercise where you move on your hands and feet with your knees hovering just above the floor, and it is a must because it builds strength, core control and coordination all at the same time. It looks simple, but most adults find it surprisingly hard the first time. I use it with clients as a warm-up, a core finisher and a way to get comfortable moving on the floor again.
Why the bear crawl is a must
Bear crawls work your shoulders, chest and triceps as they hold you up, your core as it stops your hips twisting and sagging, and your quads and hip muscles as your legs move. Your wrists, hands and feet also get stronger.
The movement pattern is crawling, specifically moving opposite arm and leg together. This is called contralateral movement, and it is the same coordination you use when walking and running. It also trains your core to resist rotation as each limb leaves the floor.
It is a close cousin of the mountain climber and pairs well with the Turkish get-up for floor-based strength.
How it helps in everyday life
Getting down to the floor and back up easily, for example when playing with children or grandchildren.
Crawling under a desk to sort cables, or reaching under the bed or sofa.
DIY and gardening jobs where you work on all fours.
Staying coordinated and quick on your feet in sports and when you need to react.
Building shoulder and wrist strength for pushing yourself up from the floor.
Being comfortable on the floor is a skill many people lose in their 30s and 40s simply because they stop practising it.
What it can help prevent
Struggling to get up off the floor: practising floor movement can help keep this ability as you age, which is closely linked with independence.
Falls: coordination, core control and strength all play a part in staying steady, and crawling trains them together.
Weak wrists and shoulders: gradually loading them can help them handle everyday pressure, such as catching yourself if you trip.
Lower back strain: a core that resists twisting may help protect the back during everyday movements.
Muscle loss with age: it works most major muscle groups, contributing to the NHS advice of strengthening activities on at least 2 days a week.
Who it suits (and who should be careful)
Bear crawls suit most people, from beginners to athletes, and need no equipment. They are great for busy people training at home or in a small space.
Be careful if you have wrist pain, a shoulder injury or knee problems. Resting on your fists or using a slightly raised surface can ease the wrists. If you have high blood pressure or feel dizzy when your head is low, check with your GP first and keep sets short. As always, see a GP or physio about any pain that does not settle.
How to start safely
Start on all fours: hands under shoulders, knees under hips, back flat.
Tuck your toes and lift your knees about two to five centimetres off the floor. Just holding this position for 20 to 30 seconds is a great first step.
Move forward by stepping one hand and the opposite foot a short distance at the same time.
Keep your hips low and level, your back flat and your breathing steady. Small steps are better than big ones.
Start with 3 rounds of 20 to 30 seconds or about 5 metres forwards and backwards, resting as needed, two or three times a week.
Easier version: bear hold, simply hovering the knees without moving, or crawl with knees touching down.
Harder version: crawl sideways or backwards, go slower, or place a water bottle on your lower back and keep it from falling.
For more on building a stable trunk, see my guide to core strength exercises.
FAQs
Are bear crawls good for abs?
Yes, they work the core hard because your abs have to stop your hips sagging and twisting. They also train the shoulders and legs at the same time.
Are bear crawls good for weight loss?
They raise your heart rate and work lots of muscle, so they can be a useful part of an active routine. Weight loss mainly depends on your overall diet and activity, not one exercise.
How long should I bear crawl for?
Short bouts of 20 to 40 seconds with good form are plenty for most people. Stop the set when your hips start to rise or your back starts to sag.
If you want this coached 1-to-1, my 12-week body transformation in Archway builds exercises like the bear crawl into a plan around your body and goals, or see my personal training prices.
