Bear Crawl Sprint

Bear Crawl Sprint: Full Speed Bear

The bear crawl sprint is a functional exercise moving on all fours (hands and feet, knees off ground) as fast as possible. Extremely effective cardio and core exercise.

Muscles Targeted

Core, shoulders, triceps, quadriceps, glutes, hip flexors.

Execution

1. All fours, knees hovering above ground.
2. Move opposite hand and foot together (cross pattern).
3. Sprint over 20 meters maintaining form.
4. Keep back flat and hips low.

Sets

4-6 x 20 meters.

Variations

• Backward bear crawl.
• Lateral bear crawl.
• Slow bear crawl for maximum core work.

Target Audience

Intermediate to advanced.