Bear Crawl
The Bear Crawl is a functional bodyweight exercise that builds full-body strength and coordination by mimicking a quadrupedal walking pattern. It primarily targets the core, shoulders, and quads while improving hip stability and cardiovascular endurance.
Since Bear Crawls are often performed for time or distance, the AI tracks your duration and RPE to determine if your core stability is improving or if fatigue is compromising your form. By analyzing your heart rate variability and recovery status, the app can adjust the duration of your crawl sets to match your daily energy levels, preventing burnout on days when your central nervous system is already taxed. Additionally, if you report wrist or shoulder pain, the AI instantly recommends regressions like the static Quadruped Plank Hold to maintain the stimulus without the impact.
Form Cues
- Keep your knees hovering just an inch or two off the floor throughout the set.
- Move your opposite hand and opposite foot forward simultaneously.
- Maintain a flat, tabletop back position with your core braced.
- Keep your gaze slightly forward to maintain a neutral neck alignment.
- Take small, controlled steps to minimize hip rotation.
- Don't let your hips pike up high into the air.
- Don't allow your hips to sway side-to-side as you move.
- Don't take large, overreaching steps that break your stability.
- Don't let your lower back sag toward the floor.
- Don't look back at your feet; keep the neck neutral.
Common Mistakes
- Hips rising too high
- Excessive side-to-side swaying
- Steps that are too long
- Looking down at the knees
- Letting knees touch the ground
Muscles Worked
This exercise acts as a moving plank, heavily engaging the entire core musculature to prevent rotation and extension of the spine. It places significant demand on the anterior deltoids and triceps to support the upper body, while the quadriceps work constantly to keep the knees hovering just above the ground.
Primary
Secondary
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