Bear Crawl exercise image and instructions
See how to do Bear Crawl in a clear 4-step exercise image with concise instructions. Focus: full body.
Read the detailed Bear Crawl tutorial →
Short instructions
How to do Bear Crawl
Follow the numbered positions in the image and use each instruction as its matching cue.
- 1
Set the quadruped base
Place hands under shoulders and knees under hips, brace the trunk, tuck the toes, and hover the knees a few centimeters above the floor.
Breathing: Breathe steadily; do not hold your breath.
- 2
Crawl with opposite limbs
Move one hand and the opposite foot forward together using short quiet steps while keeping the back level and hips low.
Breathing: Breathe steadily; do not hold your breath.
- 3
Maintain the platform
Keep the knees hovering, shoulders away from the ears, and pelvis square; avoid rocking side to side.
Breathing: Breathe steadily; do not hold your breath.
- 4
Stop under control
Finish with hands under shoulders and knees under hips, then lower the knees gently to the floor.
Breathing: Breathe steadily; do not hold your breath.
Setup and safety note: Use the declared Bear Crawl setup, maintain controlled joint alignment, and stop if the movement causes pain.
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