If you’ve ever seen someone crawling across the gym floor like a bear and wondered, “What on earth are they doing?” — they’re probably on to something. The bear crawl might look a little strange, but don’t let its animal name fool you. This bodyweight move is one of the most effective full-body exercises you can add to your weight loss workout.
Whether you’re new to fitness or looking to spice up your routine with a powerful calorie-burner, the bear crawl has your back — and shoulders, and core, and legs. It’s fun, functional, and it works. Let’s dive into why this move is a fat-burning powerhouse and exactly how to do it without hurting yourself (or feeling like you’re flailing around).
What Is a Bear Crawl, Anyway?
The bear crawl is a quadrupedal movement — meaning you’re moving on all fours. But unlike a baby crawl, your knees are hovering just off the floor, your core is tight, and you’re traveling forward (or even sideways) in a controlled, deliberate way.
It’s part strength training, part cardio, and part coordination. And yes, it’s just as intense as it sounds.
Why the Bear Crawl Is Great for Weight Loss
Now, let’s get to the good stuff — why this move can seriously help you shed extra weight and get stronger all over.
1. It’s a Full-Body Exercise
When you do a bear crawl, you’re working:
- Shoulders and arms (to support your bodyweight)
- Core (to stabilize every movement)
- Quads and hamstrings (as you move forward)
- Glutes (to power your crawl)
- Calves, back, and chest — basically, everything
More muscles used = more calories burned. Simple math.
2. It Boosts Your Heart Rate
Even a short set of bear crawls can leave you out of breath. That’s because your body is moving in a way it’s not used to, and that activates your cardiovascular system big time.
Translation? You burn fat while also improving endurance. Win-win.
3. It Builds Core Strength
Unlike sit-ups or crunches, bear crawls force your core to stabilize your whole body while in motion. This helps trim your waistline, improve posture, and even reduce lower back pain.
A stronger core also means better performance in everything from squats to planks to daily movements.
4. It Torches Calories Fast
Bear crawls belong to the category of compound bodyweight exercises — movements that engage multiple large muscle groups. These moves naturally burn more calories than isolated ones (like bicep curls), making them perfect for weight loss routines.
Done in intervals or circuits, bear crawls can boost metabolism and help your body continue burning calories even after your workout ends.
5. It Improves Coordination and Mobility
Weight loss isn’t just about burning fat — it’s also about moving better. Bear crawls improve body awareness, mobility, and coordination. This reduces your risk of injury and makes other exercises easier and safer.
How to Do a Proper Bear Crawl
Getting the form right is essential — not just for avoiding injury, but also to make sure you’re actually getting the most out of the move.
Step-by-Step Guide
- Start in a tabletop position
- Hands under shoulders, knees under hips.
- Keep your back flat, head in a neutral position.
- Lift your knees slightly off the floor
- About 1–2 inches above the ground.
- Engage your core — you should feel your abs tighten.
- Move opposite limbs
- Step your right hand and left foot forward together.
- Then your left hand and right foot.
- Keep the movement small and controlled.
- Continue crawling forward
- Keep knees low, back flat, and hips stable.
- Move slowly for strength, or pick up the pace for cardio.
- Reverse it to come back
- Crawling backward is even harder — challenge yourself.
Common Mistakes to Avoid
- Letting your hips rise too high (this turns it into a weird crab walk)
- Dragging your knees instead of hovering them
- Moving too fast with bad form
- Letting your shoulders collapse or back sag
Bear Crawl Variations to Keep Things Interesting
Once you’ve mastered the basic bear crawl, try mixing it up to challenge different muscles and keep your workouts fun.
1. Lateral Bear Crawl
Crawl side-to-side instead of forward. It targets your obliques and improves lateral coordination.
2. Bear Crawl with Push-Up
After every 3–4 steps, stop and perform a push-up. This makes the move even more strength-focused.
3. Bear Crawl Circles
Crawl in a square or circle pattern. This requires serious core control and coordination.
4. Weighted Bear Crawl
Once you’re confident, wear a light weighted vest to increase resistance and calorie burn.
5. Bear Crawl to Plank Jack
Every few steps, pause and do 3 plank jacks. It keeps your heart rate high and adds intensity.
How to Add Bear Crawls to Your Routine
You don’t need to dedicate an entire workout to bear crawls — just a few sets can make a difference. Here are a few ways to include them in your day:
Quick Finisher (5 minutes)
- 30 seconds bear crawl
- 30 seconds rest
- Repeat for 5 rounds
Fat-Burning Circuit
- Jumping jacks – 1 min
- Bear crawl – 30 seconds
- Bodyweight squats – 1 min
- Mountain climbers – 30 seconds
- Repeat circuit 3 times
Strength-Focused Session
- Bear crawl – 30 seconds
- Push-ups – 10 reps
- Lunges – 10 reps per leg
- Plank – 30 seconds
- Repeat 3–4 rounds
Who Should Try Bear Crawls?
Almost everyone! Bear crawls are bodyweight-based, so they’re accessible. But they’re also challenging enough for advanced exercisers.
Ideal for:
- People on a weight loss journey
- Beginners wanting a no-equipment full-body move
- Athletes needing coordination and core work
- Anyone looking to add intensity without impact
Caution:
If you have wrist or shoulder pain, modify by doing short sets or try crawling on fists (with wrist wraps) or forearms.
Final Thoughts
The bear crawl might look playful, but don’t be fooled — it’s a serious workout disguised as a crawl. It challenges your entire body, builds strength, improves coordination, and burns fat like crazy — all without any fancy equipment.
So the next time you’re putting together a home workout or looking to break a sweat fast, get down on all fours and bear crawl your way to results. It’s weird, it’s fun, and yes — it’s an absolute killer move for weight loss.
