Bear Crawl
The Bear Crawl primarily works the Anterior Deltoid, Rectus Abdominis, Rectus Femoris, with secondary activation of the Iliopsoas, Serratus Anterior and stabilizer support from the Erector Spinae, Transverse Abdominis. It is a bodyweight compound exercise at intermediate difficulty.
The Bear Crawl is a intermediate compound exercise requiring no equipment, following a carry movement pattern. It primarily targets the Anterior Deltoid, Rectus Abdominis, Rectus Femoris, with secondary engagement of the Iliopsoas, Serratus Anterior.
Move forward and backward in a crawling position with hands and feet on the ground.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Carry |
| Force | Static |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Rectus Abdominis, Rectus Femoris |
| Secondary | Iliopsoas, Serratus Anterior |
Muscles Worked
The Anterior Deltoid, Rectus Abdominis, and Rectus Femoris are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Iliopsoas, and Serratus Anterior act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Rectus Abdominis (core)
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Serratus Anterior (chest)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Position body with proper alignment.
Execution
- Walk forward with controlled steps while maintaining upright posture.
- Keep shoulders level and core braced throughout movement.
Comments
- Maintain tension throughout the hold.
Tips & Common Mistakes
- Keep your shoulder blades packed and your core braced for the entire duration.
- Walk with controlled, deliberate steps — don't shuffle or let your body sway.
- Maintain a neutral spine and resist leaning toward the loaded side.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Anterior Deltoid, Rectus Abdominis, Rectus Femoris) and can be substituted based on your equipment or variation preferences.
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