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Bear crawls are a full-body locomotion drill where you move on your hands and feet with your knees hovering just off the floor, like a moving plank. They train your core, shoulders, and quads hardest, while your chest, triceps, glutes, and calves all assist in supporting and driving your body. Start on all fours with hands under your shoulders and knees under your hips, lift your knees an inch or two, and crawl by moving opposite hand and foot together. Keep your back flat, your hips level with your shoulders, and your core braced so your torso does not twist or sag. Take small, controlled steps and gaze at the floor to protect your neck. Move slowly to maximize stability and time under tension. Bear crawls build coordination, shoulder stability, and core endurance that carry over to almost everything else you train.

Exercise descriptions were generated with AI. Always consult a qualified professional before starting a new training program.