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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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