Lateral Bear Crawl

Also known as Side Bear Crawl and Side-to-Side Bear Crawl

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What It Is

Crawling sideways on hands and feet with your knees hovering, building full-body strength and side-to-side coordination.

How to Do It

Get on your hands and knees on the floor, then lift your knees an inch off it. Crawl sideways with small steps of your hands and feet. Go one way, then come back. You need about 15 feet of clear floor.

Tips

Keep your hips level and low. Take small steps so your hands and feet never cross.

Skill Level

Intermediate. Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Dynamic Multilateral. Coordinated, full-body movement using several limbs at once.

Primary Muscles

Abs

Front Shoulders

Quads

Equipment

No equipment needed.

Your History

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