Bear Crawls
A full-body core drill that builds trunk stiffness, shoulder–hip connection, and coordination as you crawl forward and backward with control.
EPI video demonstration · Watch on YouTube
Muscles Targeted
Deep core (anti-extension), serratus and shoulder stabilizers, hips, and upper back.
Key Benefits
- Improves trunk stiffness under movement
- Builds shoulder endurance and control
- Trains coordination (opposite arm/leg pattern)
- No equipment required
Equipment Needed
No equipment. Optional: a small object on your back for feedback.
How to Perform
- Start on hands and knees with knees hovering slightly off the floor.
- Brace your core and keep your back flat.
- Crawl forward with opposite arm and leg.
- Reverse and crawl backward with the same control.
Programming Options
- 2–5 rounds of 10–20 yards (or steps) total
- Or 20–45 seconds per round
- Rest 45–90 seconds between rounds
Why This Variation Works
The hovering knees force the core to resist extension while shoulder–hip coordination trains full-body stability like sport and running demand.
When to Use It
Warm-ups, conditioning circuits, and athletic trunk training when you want core + shoulder work in one move.
Related Core Exercises
Explore the Core Exercises category.
Frequently Asked Questions
How high should my knees hover?
Just an inch or two off the floor. Higher usually leads to piking and loss of core position.
Is forward or backward harder?
Backward often feels harder because control and shoulder stability demands increase. Use shorter distances first.
My wrists get sore—what can I do?
Use a softer surface, take shorter sets, or elevate hands on a bench until tolerance improves.
More exercises in this collection
Explore other videos in Core Exercises. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.