ExerciseGIF

Exercises / Bear crawl

Bear crawl GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • AbsMusculus rectus abdominis
  • ObliquesMusculus obliquus externus abdominis
  • ShouldersMusculus deltoideus
  • Front shouldersMusculus deltoideus, pars clavicularis
  • TricepsMusculus triceps brachii
Equipment
No equipment
Level
intermediate
Loop
One repetition, 2.13 seconds

Get this animation

Part of the Core pack: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the Core pack, $49Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/bear-crawl \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a bear crawl

  1. Start on hands and knees with wrists directly under shoulders and knees under hips
  2. Lift your knees 2-3 inches off the ground while keeping your back flat and core engaged
  3. Move your right hand forward while simultaneously stepping your left foot forward
  4. Follow with your left hand and right foot, maintaining the opposite arm-leg pattern
  5. Keep your knees close to the ground throughout the entire movement
  6. Move slowly and controlled, focusing on coordination rather than speed

Form tips

  • Keep your core tight and back flat to avoid sagging hips or arching your spine
  • Maintain steady breathing throughout the movement and avoid holding your breath
  • Move in small steps to maintain better control and reduce strain on wrists and shoulders
  • Keep your head in a neutral position looking slightly ahead rather than up or down
  • Start with short distances and gradually increase as your strength and coordination improve

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