How to do a Reverse Bear Crawl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Reverse Bear Crawl
Workouts with Reverse Bear Crawl
Instructions for Proper Form
Reverse Bear Crawl is a compound, bodyweight exercise that primarily targets your shoulders, chest, and core. This variation adds an element of instability and coordination by requiring you to move backward. It’s a great exercise for building endurance, stability, and functional strength. This exercise can be particularly challenging compared to the standard Bear Crawl due to the need for greater coordination and spatial awareness.
- Position yourself on the ground on all fours.
- Keep your core engaged, and your back as flat as you can.
- Raise your hips until your knees are off the ground, you should be on your hands and the balls of your feet.
- Shift your weight to your arms, and one leg, and raise the opposite leg off the ground.
- Extend your raised leg, and plant the ball of your foot on the ground behind you.
- Shift your weight again, this time allowing you to raise your hand on the opposite side of the leg that you just stepped back with.
- Shift your weight again to step back with your leg that hasn’t moved yet, and extend that leg out behind you such that it’s inline with your first leg.
- Continue to walk your legs and arms back for the duration of the exercise.
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