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Waist · Body Weight
Bear Crawls
Bear Crawls is an intermediate compound strength exercise that works the abs (waist), with the chest, triceps and glutes assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Core · Rectus Abdominis, Transversus Abdominis
- Shoulders · Anterior Deltoids
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Chest · Pectoralis Major
- Triceps · Triceps Brachii
- Glutes · Gluteus Maximus, Gluteus Medius
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
- Upper Back · Trapezius
- Forearms · Forearm Flexors, Forearm Extensors
How to do Bear Crawls
- Start on all fours with your hands under your shoulders, your knees under your hips, and your knees slightly off the floor.
- Move one hand and the opposite foot forward at the same time while keeping your hips level.
- Continue crawling forward with alternating hand and foot movements while maintaining a steady pace, until you complete the desired distance or duration.
Form tips
- Keep your knees just above the floor throughout the exercise.
- Keep your hips level and minimize side-to-side movement.
- Keep your movements slow and controlled rather than rushing forward.
- Maintain a neutral spine and avoid arching or rounding your back.
Bear Crawls alternatives
More abs exercises
Bear Crawls FAQ
What muscles does Bear Crawls work?
Bear Crawls mainly works the abs in the waist (Rectus Abdominis, Transversus Abdominis, Anterior Deltoids and Quadriceps Femoris). The chest, triceps, glutes, hamstrings, calves, upper back and forearms work as secondary muscles.
What equipment do you need for Bear Crawls?
None. Bear Crawls is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bear Crawls should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bear Crawls good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Bear Crawls burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Bear Crawls?
Other exercises for the abs include Ball Slams, Dumbbell Close Grip Shoulder Press Sit Up, Tyre Hammering and Dumbbell Kneeling Wood Chopper.
For developers
Use Bear Crawls in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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