Tired of planks, crunches, and sit-ups? Consider adding the bear crawl exercise to your list of go-to core moves. The bear crawl is an effective-yet-underrated movement that can seriously improve your core strength while delivering a host of other benefits, too.
You don’t need any equipment to do the bear crawl, which makes it a great choice for at-home workouts. And it can be easily modified to different fitness levels, meaning exercisers of all abilities can find value from slotting in the bear crawl to their regular routine.
If you’re not familiar with the bear crawl exercise, though, there are certain things you should know about it before you get started. And that’s where this article comes in.
With the help of NASM-certified personal trainer Keith Hodges, C.P.T., founder of Mind in Muscle Coaching in Los Angeles, we break down which muscles the bear crawl exercise hits, what makes the bear crawl such an effective core move, and some bear crawl exercise benefits you may want to know about. We also dig into how to stay safe while doing it, and how to incorporate bear crawls into your workout.
Ready to become a bear crawl expert and perhaps discover your new favorite bodyweight exercise you can do at home? Keep scrolling for everything you need to know.
What does the bear crawl exercise do?
The bear crawl activates your core as well as your shoulders, quads, back, and hips, says Hodges, who considers it one of his favorite exercises. Because you’re moving in an all-fours position as you perform the bear crawl, your muscles really have to fire in order to keep your spine, hips, and shoulders stabilized.
Is the bear crawl a core exercise?
The bear crawl is most definitely a core exercise. It works the entire unit of your core, says Hodges. That includes your rectus abdominis (what you may think of as your “abs,” or the muscles that run vertically across your abdomen), obliques (muscles on the sides of your torso) and transverse abdominis (deepest core muscle that wraps around your spine and sides), as well as the small muscles that stabilize your spine.
Like we mentioned, the bear crawl works muscles outside the core, too. So even though it’s first and foremost a core exercise, it can also help strengthen and stabilize other areas of your body.
Are bear crawls effective?
There are a lot of bear crawl exercise benefits. Like we mentioned above, bear crawls are an effective core exercise. But they’re also good for working your coordination, boosting shoulder strength and stability, and in some cases even getting a dose of cardio.
In the bear crawl position, your palms and toes and the only points of contact with the ground. You need strong core activation to help your body move and stay stable on that narrow base of support; without a strong core, you would collapse.
Moreover, because of the intricate movement pattern of the bear crawl that involves simultaneously moving opposite limbs, the bear crawl is effective at challenging your coordination. To bump up the coordination intensity, try bear crawling laterally, suggests Hodges.