# Bear Crawl

> A crawl on your hands and feet with your knees hovering off the floor that builds core and shoulder stability.

Page: https://fitnessie.app/exercises/bear-crawl/
Type: Bodyweight · Full body
Demo video: https://fitnessie.app/demos/bear-crawl/4abc91fb428e38dd.mp4

## How to do it

1. Get on all fours with your hands under your shoulders and your knees under your hips.
2. Tighten your core and lift your knees an inch or two off the floor.
3. Move your right hand and left foot forward together.
4. Move your left hand and right foot forward together.
5. Keep crawling in short steps for the distance or time you want.

## Key cues

- Knees hover just off the floor
- Hips level with your shoulders
- Opposite hand and foot together
- Short steps

## Common mistakes

- Raising your butt as you lift your knees
- Arching your back
- Letting your knees touch down

## Muscles worked

- Primary: Abs and obliques
- Secondary: Front delts, side delts, rear delts and quads

## Equipment

None.

## References

- [BarBend: Bear Crawl](https://barbend.com/bear-crawl/)
- [ACE: Bear Crawl](https://www.acefitness.org/resources/everyone/exercise-library/150/bear-crawl/)