How high should my knees be from the floor?

Keep your knees as low as possible, ideally around two inches off the ground. Staying low increases the demand on your core and prevents your hips from hiking up.

Should I focus on speed or control?

Prioritize control and slow movement over speed. The slower you move, the more you challenge your stability and time under tension for the muscles.

What if my wrists hurt during this exercise?

Ensure your weight is distributed through your entire hand and fingers rather than just the heels of your palms. If discomfort persists, you can try performing the movement on your knuckles or using push-up handles.

Bear Crawl Exercise Guide | Core and Conditioning

Learn how to perform the bear crawl with proper form to build core stability, shoulder strength, and better total-body coordination.

How to Perform

Begin on the floor on your hands and knees in a quadruped position with your hands stacked directly under your shoulders.
Tuck your toes and lift your knees approximately two inches off the ground while maintaining a flat, neutral spine.
Move your right hand and left foot forward simultaneously in a small, controlled step.
Move your left hand and right foot forward while keeping your hips level and close to the ground.
Continue this reciprocal crawling pattern for the desired distance or time while breathing steadily.
Maintain a constant gap between your knees and the floor to ensure continuous core engagement.

Common Mistakes

Allowing the hips to rise too high toward the ceiling
Letting the lower back arch or sag during movement
Taking steps that are too large, causing the torso to rotate
Looking straight up instead of keeping a neutral neck

Muscles Worked

Primary movers

Full Body

Stabilizers

Shoulders
Core
Quads
Triceps

Related Guides

Battle Ropes — Conditioning
Burpees — Conditioning
Jump Rope — Conditioning

Full Body · Conditioning