How high should my knees be?

Your knees should be as close to the ground as possible without touching, ideally about one to two inches high to maximize core engagement.

Is this the same as a bear crawl?

While similar, this variation focuses on a lower, more controlled gait to emphasize shoulder stability and isometric core strength over speed.

What if my wrists hurt during the movement?

Ensure your weight is distributed through your entire hand and fingers; if discomfort persists, you can try performing the movement on your knuckles or using paralyzed bars.

Bear Walk 2 Exercise Guide: Shoulder and Core Strength

Master the Bear Walk 2 with our step-by-step guide. Improve shoulder stability and core coordination using this effective bodyweight movement.

How to Perform

Start on the floor on your hands and knees with your hands placed directly under your shoulders and knees under your hips.
Tuck your toes and lift your knees approximately one inch off the ground while keeping your back flat and parallel to the floor.
Move your right hand and left foot forward simultaneously a few inches, maintaining a low hip position.
Progress forward by moving your left hand and right foot forward while keeping your core braced to prevent rotation.
Continue the crawling motion for the desired distance, ensuring your knees remain close to the ground throughout.
Reverse the movement by stepping backward with alternating limbs to return to your starting position.

Common Mistakes

Piking the hips too high in the air
Allowing the lower back to arch or sag
Taking steps that are too large, causing the torso to tilt
Letting the knees flare out wide instead of staying under the hips

Muscles Worked

Primary movers

Shoulders

Stabilizers

Triceps
Abs
Quadriceps
Lower Back

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Shoulders · Shoulders