Instructions

1

Stand with feet hip-width apart, arms at sides or extended forward for balance. Maintain a neutral spine with slight knee bend. Position body upright before initiating movement.

2

Engage core and prepare for hip hinge movement. Keep chest up and shoulders back. Establish stable foot contact with ground, distributing weight evenly across midfoot.

3

Hinge forward at the hips by pushing buttocks backward while maintaining a neutral spine. Allow knees to bend slightly as torso descends toward floor. Lower chest toward legs in a controlled manner until hamstrings are stretched, keeping back flat and head neutral with spine.

4

Drive hips forward powerfully while contracting hamstrings and glutes. Extend spine and return to standing position by straightening legs and bringing torso upright. Finish in neutral standing position with slight knee bend.

PRIMARY MUSCLESHamstrings

SECONDARY MUSCLESErector Spinae, Gluteus Maximus, Gastrocnemius, Adductors

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

The Bear Crawl is an incredibly effective Cardio movement designed to fully engage the Hamstrings. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Plyometrics development.

Benefits

Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.
Improves overall Plyometrics stability and proprioception during heavy loads.
Significantly enhances the structural integrity and power of the Hamstrings.
Acts as a highly scalable Cardio movement, perfect for both beginners and elite athletes.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Hamstrings.
Failing to achieve a full range of motion, which drastically limits Hamstrings engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Plyometrics.

Pro Tips

To maximize the Bear Crawl, actively squeeze the Hamstrings at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Hamstrings. However, the movement also recruits Erector Spinae, Gluteus Maximus, Gastrocnemius, Adductors to maintain control of the Body weight.

Exercise Variations

Dumbbell Bear Crawl
Cable Bear Crawl
Banded Bear Crawl

Bear Crawl