High Butt Bear Crawl
The High Butt Bear Crawl is a dynamic bodyweight exercise that involves crawling on all fours with hips piked high, resembling a moving downward dog. This movement builds shoulder stability and core strength while actively stretching the hamstrings and calves.
Since this exercise places significant demand on the wrists and shoulders, the AI monitors your training volume and recovery status to prevent overuse injuries. If your tracked metrics indicate poor sleep or high fatigue, the app may suggest reducing the duration or swapping for a static regression like a plank. Additionally, by analyzing your RPE and duration data over time, the AI can precisely adjust the length of your crawl intervals to ensure progressive overload without compromising movement quality.
Form Cues
- Lift your hips high toward the ceiling in a pike position
- Keep your legs and arms relatively straight
- Push the floor away actively with your shoulders
- Move your opposite hand and foot forward simultaneously
- Maintain a neutral neck position looking between hands
- Don't let your hips sag toward the floor
- Don't bend your knees excessively like a standard crawl
- Don't crane your neck to look forward
- Don't rush the movement with choppy steps
- Don't allow your lower back to hyper-extend
Common Mistakes
- Bending knees too much
- Moving same-side limbs together
- Shifting weight too far forward
- Holding breath during movement
- Rounding the upper back excessively
Muscles Worked
This exercise primarily targets the anterior deltoids and triceps as they support your body weight in an inverted position, while the core works to stabilize the torso during locomotion. It uniquely engages the posterior chain, providing a dynamic stretch and load to the hamstrings and calves due to the elevated hip position.
Primary
Secondary
Get Personalized Coaching for High Butt Bear Crawl
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.