One of my goals for Athletic Aging is to make functional movement training accessible for all fitness levels.
How many times do we see fitness influencers and online training programs performing various movements where we say “There’s no way I can do that”.
My goal with these posts is to take these seemingly inaccessible movements and creatively scale them so that they become accessible for all fitness levels, but retain the same benefits as the original movement.
This week we will focus on the bear crawl.
It may look like a children’s movement, but don’t let it fool you. It challenges strength, stability, coordination, and cardiovascular fitness all at once—making it one of the most efficient full-body movements you can add to your training.
Unlike many traditional exercises that isolate one muscle group, the bear crawl requires your shoulders, core, hips, and legs to work together while coordinating opposite arm and leg movements. That combination makes it a valuable exercise whether you’re training for CrossFit, recreational sports, or simply staying capable and resilient as you age.
Why It Matters
Although research specifically in midlife women is limited, studies of quadrupedal movement training have demonstrated improvements in movement quality, shoulder and core activation, mobility, energy expenditure, and even aspects of proprioception and cognitive flexibility. The bear crawl doesn’t just build strength—it teaches your body to move well.
Benefits include:
Improved core and shoulder stability
Better coordination through contralateral movement
Increased mobility and movement quality
Moderate-to-vigorous cardiovascular stimulus
A fun way to challenge your body in a completely different way
How to Perform the Bear Crawl
Start with your hands directly under your shoulders and your knees under your hips. Lift your knees one to two inches off the floor while maintaining a neutral spine and engaged core. Move forward by stepping your right hand and left foot together, followed by your left hand and right foot. Keep your movements slow, controlled, and deliberate rather than rushing through the exercise.
Movement Progressions
Whether you’re just getting started or looking for a greater challenge, there is a version of the bear crawl that can meet you where you are.
Use Caution If...
You have significant wrist or shoulder pain or limited mobility.
You’re recovering from an upper extremity injury.
You’re in the second or third trimester of pregnancy, when changes in balance and joint stability may require modifications.
Excess abdominal weight changes your center of gravity and places excessive stress on the wrists or shoulders.
Bottom Line
We spend our first year of life learning to crawl—but we don’t stop benefiting from that movement pattern simply because we learn to walk.
The bear crawl develops strength, stability, coordination, and conditioning in a way that few exercises can. Whether you’re beginning with a Bird Dog or progressing to a Dumbbell Bear Crawl, this movement offers a scalable way to build the kind of fitness that carries over into both sport and everyday life.
References
Buxton JD, et al. Front Sports Act Living. 2022.
Buxton JD, et al. J Strength Cond Res. 2020.
Pachava SR, Yadav D. Asian Pac J Health Sci. 2021.
Matthews MJ, et al. Hum Mov Sci. 2016.
Eckart AC. ACSM’s Health & Fitness Journal. 2023.
Today’s workout integrates the Bear Crawl with lower-body strength and cardiovascular stimulation. All it requires is a set of dumbbells and a little bit of space. Enjoy!
Warm-Up
Low-intensity walk, jog, or bike for 5-10 minutes
TABATA - 20 seconds of work and 10 seconds of rest. Do each movement in sequence for a total of 6 minutes (each round of the three movements, 4 times)
Up-Downs (20 seconds work, 10-sec rest)
Mountain Climbers (20 seconds work, 10-sec rest)
Jumping air squats (20 seconds work, 10-sec rest)
Movement Practice
Take 5-10 minutes to watch the videos, practice, and select your movements/weights for this workout.
For the front squats, select dumbbells at a moderate weight that will allow you to do the 10 repetitions in 1-3 quick sets. Use one of these dumbbells for the burpee lateral jump over a dumbbell.
Practice the Bear Crawl or its modifications and select your option for the workout.
Movements
Bear Crawl (or the following modifications)
Bear Crawl hold for 30 seconds
Bear Crawl march (right hand/left foot alternating with left hand/right foot) for 30 seconds
High plank hold for 30 seconds
Advanced option: If you are proficient with the Bear Crawl, try the dumbbell Bear Crawl.
Workout
5 Rounds for Time
10 Burpee lateral jump (or step) over a dumbbell
10 Dumbbell Front squats
50-foot Bear Crawl (modify distance as needed).
SCORE: Amount of time it takes to complete 5 rounds of all 3 movements.
Cool-Down
Finish this training day and jump-start your recovery with this 25-minute Stretch and Release Restorative Yoga class from Five Parks Yoga
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This is so interesting. I am 81.Going to try and see if it works for me. Well I tried it. I did it!! Will keep doing it. Thank you.
This is a brilliant exercise. I used to get my fitter PT clients doing the full crawl. In the current classes I teach for back care and keep fit, I get the class to simply hold a bear plank.