Health Advocate Blog

Workout of the Week: Bear Crawl

This week’s workout move is a bodyweight exercise that helps work your shoulders, quads and abs. Plus, it gets your whole body moving!

How to do it

  1. Start on all fours. Your arms should be shoulder-width apart and your legs hip-width apart.
  2. Lift your knees by getting up on your toes. Your shins should be parallel to the ground, with your knees at a 90-degree angle and about an inch off of the ground.
  3.  Next, it’s time to crawl. Move your right hand forward and your left foot forward. Try to stay low to the ground for the greatest benefit.
  4. Switch sides and move forward by moving your left hand and right foot.
  5. Repeat the movement while continuing to alternate sides.
  6. Crawl for your desired distance.


  • Keep your knees up. The goal of this move is to bear weight on your hands and toes.
  • To maximize the full-body benefits of this exercise, tighten your core, thighs and glutes while crawling.

Always talk to your doctor prior to beginning a new workout routine and only perform exercises appropriate for your health and fitness level.