Keep the knees no more than a fist above the floor. The lower they are, the harder it gets.
Steady and continuous. If you find yourself holding it, you are moving too fast.
Start here if you cannot do bear crawl with clean form yet.
Intermediate · None
Coordination between opposite arm and leg, shoulder stability and a braced core all at once. It is closer to a whole-body skill than to a muscle exercise.
Two metres is enough - crawl forward a few steps, then backwards to where you started. It does not need a corridor.
Knees too high, or moving too fast. Keep the knees an inch off the floor and move one limb at a time until the wobble stops.
Which day to do Bear Crawl, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.
Build My Free PlanThe hardest and the most effective. One rep gives you a squat, a push up and a jump.
A plank and a sprint at the same time. Your abs work while your heart rate climbs.
Running on the spot, but with the knees driven high. Serious calorie burn in almost no space.
Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
