Bear crawl, illustrated in 3 steps — Start on hands and knees with your hands under your shoulders.

Core

Bear crawl

A simple move for your core, shoulders and legs, done on the floor. About 30 seconds.

Position: On the floor
Equipment: None
Time: About 30 seconds
Works: core, shoulders and legs

Pro Part of Desk Gym Pro, which unlocks all 400+ moves.

Get guided breaks like this

How to do bear crawl

Set
Start on hands and knees with your hands under your shoulders.
1
Hover your knees just off the floor.
2
Crawl forward with opposite hand and foot.
3
Keep your hips low and steady.

Take care. Keep your back flat and use small steps.

Gentle movement guidance, not medical advice. Stop if anything hurts.

Illustration adapted from Everkinetic / Workout Guide by Bryl Lim, shared under CC BY-SA 4.0.