Side Bear Crawl
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Plyometrics
- Type
- Aerobic
The side bear crawl is a lateral ground-based locomotion drill performed in a quadruped hover position with knees lifted just off the floor. It challenges your core stability, shoulder and wrist strength, hip abductors, and total-body coordination by forcing you to move sideways while maintaining a rigid, controlled posture. It fits naturally into conditioning circuits, athletic warm-ups, and mobility-focused training sessions.
How to do the Side Bear Crawl
- 1Start on all fours with your hands directly under your shoulders and your knees directly under your hips. Tuck your toes under and lift your knees approximately one to two inches off the floor, so only your hands and the balls of your feet are in contact with the ground.
- 2Brace your core, keep your back flat, and hold your hips level — they should not sag toward the floor or rise up toward the ceiling.
- 3Choose a direction to travel (left or right). Move your lead hand and lead foot simultaneously one step in that direction, keeping the steps small and controlled.
- 4Follow with your trailing hand and trailing foot, returning to the same shoulder-width stance. That two-count movement is one crawl cycle.
- 5Continue moving laterally for the target distance or rep count, keeping your knees hovering at a consistent height throughout.
- 6Avoid rotating your hips or shoulders as you step — the goal is to stay square to the floor at all times.
- 7After completing the prescribed distance or reps in one direction, reset and repeat the same number of cycles moving in the opposite direction.
Form tips
- Keep your breathing steady and controlled — exhale as you step to help maintain intra-abdominal pressure and core stiffness.
- Take small, deliberate steps rather than reaching wide; large steps cause your hips to shift and reduce core demand.
- Press actively through your palms to engage your shoulders and prevent your chest from collapsing toward the floor.
- Focus on keeping your hips at the same height for the entire set — any bobbing or swaying is a sign you need to slow down.
Common mistakes
- Letting the hips rise too high: elevating your hips turns the movement into something closer to a crab walk and removes the core and shoulder demand that makes the bear crawl effective.
- Sagging the lower back: a dropped spine shifts load away from the core onto passive structures, increasing spinal stress and reducing the training stimulus.
- Moving the opposite hand and foot together: pairing the same-side limbs causes you to shift your weight side to side rather than moving laterally, disrupting balance and coordination.
- Taking steps that are too large: oversized steps force a hip rotation that the exercise is specifically designed to resist, defeating its anti-rotation purpose.
- Holding your breath: breath-holding spikes blood pressure during what should be a sustained aerobic effort and makes it harder to maintain a strong brace through the full set.
Frequently asked questions
What muscles does the side bear crawl work?
The side bear crawl primarily challenges the core — specifically the muscles responsible for resisting rotation and lateral bending, such as the obliques and transverse abdominis. It also engages the shoulders, wrists, and forearms isometrically to support your bodyweight, and activates the hip abductors (glute medius and minimus) of the leading leg as you step laterally.
What is the difference between a side bear crawl and a forward bear crawl?
A forward bear crawl moves you in a straight line ahead and emphasizes contralateral limb coordination (opposite arm and leg). The side bear crawl moves you laterally and demands anti-rotation and anti-lateral-flexion strength from the core, making it more challenging for the obliques and hip abductors. Both start in the same quadruped hover position.
Is the side bear crawl suitable for beginners?
Yes, though beginners should start slowly and focus on keeping the knees low, the back flat, and the hips level before adding distance or speed. If maintaining the hover position is too difficult at first, practice holding a static bear crawl position for 20–30 seconds to build the necessary shoulder and core stability.
How far or how long should I do the side bear crawl?
A common starting point is 10–15 feet (3–5 meters) in each direction, or 30–45 seconds per side. As your strength and coordination improve, you can increase distance, add more rounds, or reduce rest time between sets. Because it is classified as an aerobic drill, it can also be included in timed conditioning circuits.
Can I use the side bear crawl as a warm-up?
Yes — it is well-suited as a dynamic warm-up drill before strength training, sports practice, or any workout that involves rotational or lateral movements. A few sets of 10 feet per side will activate the core, shoulders, and hips without fatiguing them, priming those areas for more demanding work.
