Dashboard Get the app
Bear Crawl — abs compound exercise in the LIFTAG library

Bear Crawl

Compound · Weight × reps

Move one hand and the opposite foot a short distance, then alternate sides while crawling forward, backward, or laterally. Use quiet, controlled steps rather than rushing or letting the hips sway. The bear crawl challenges shoulder and hip stability, quadriceps, and anti-rotation trunk control while coordinating opposite limbs. Short distances with consistent posture are more useful than continuing after the knees rise or the lower back sags.

IN THE APP

iOS and AndroidGet LIFTAG free

Scan the machine's QR tag and this exercise opens ready to log: sets, rest timer, PRs, and your whole progression for Bear Crawl.

FOUND ON THESE MACHINES

HOW TO DO BEAR CRAWL

  1. Start on hands and knees with wrists under shoulders and knees under hips.
  2. Brace the trunk, lift the knees a few centimetres, and keep the back and pelvis steady.

FREQUENTLY ASKED QUESTIONS

Open Bear Crawl in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as weight × reps. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.

MORE ABS EXERCISES

PlankPlankCrunchCrunchHanging Leg RaiseHanging Leg RaiseSit-UpSit-UpRussian TwistRussian TwistBicycle CrunchBicycle CrunchKneeling Cable CrunchKneeling Cable CrunchMountain ClimbersMountain Climbers