Bear Crawl

animated character showing how to do a bear crawl full body exercise.

This total body exercise works everything while also improving balance, coordination, and endurance. It’s a serious power move!

HOW TO DO IT:

  • Find a long hallway or large room
  • Start on your hands and knees
  • Lift your knees off the ground
  • Simultaneously move your left arm and right leg forward
  • Then move right arm and left leg forward
  • Keep crawling until you run out of space, then crawl backward to your starting point
  • Maintain the opposite arm/leg movement when crawling in reverse
  • Go slow at first, this is as much about coordination as it is strength
  • This one is harder than you think, but you’ve got this!!!

MAKE IT COUNT:

  • Keep crawling until you can’t support yourself anymore or you’re completely out of breath
  • Literally – don’t stop until you can’t continue

MAKE IT EASIER:

  • Move your hand first, then step your foot, keeping three points of contact with the ground.
  • Go slower.
  • Crawl on hands and knees (ideally on carpet)

MAKE IT HARDER:

  • Reach and step further ahead
  • Get your torso lower to the ground, bringing knees further forward and out to your sides like a spidery superhero.
  • Go as fast as you can safely support yourself

MAKE IT FUN:

  • Share this with a friend so you have a workout buddy!

PRACTICAL USES:

  • Getting things out from under a table
  • Wrasslin’ with your kids (or siblings)
  • Finishing an obstacle course race
  • Bedroom games
  • Sneaking up on your friends (even better in the dark)

DISCLAIMER: To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider to ensure you are able to safely participate in this or any exercise program. All exercise programs carry some risk of injury.

If you engage in this exercise or exercise program and/or use any information provided by Squirrel Fitness, LLC, regardless of where or how you access it, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Squirrel Fitness, LLC, from any and all claims or causes of action, known or unknown, arising out of your participation in activities with Squirrel Fitness, LLC.