How to do a Table Top Bear Crawl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Table Top Bear Crawl
Workouts with Table Top Bear Crawl
Instructions for Proper Form
Table Top Bear Crawl is a full-body, bodyweight exercise. This compound movement engages your core, shoulders, and legs as you crawl forward and backward while keeping your knees off the ground. It’s excellent for building core stability and shoulder endurance. The bear crawl increases cardiovascular activity and can be a more dynamic alternative to planks or static holds.
- Kneel on the ground with your knees about shoulder-width apart and your toes curled under your feet.
- Position your hands on the floor, right under your shoulders.
- Maintain proper posture by keeping your back straight, chest up, and eyes looking down at the floor.
- Raise your knees an inch or two off the ground by lifting your butt into the air.
- Keep your back straight as you shift your weight to one hand and the opposite foot.
- Reach forward slightly with your non-load-bearing hand, and take a small step with your opposite foot.
- Take another step forward on your hands and feet by shifting your weight to the other hand and foot.
- Repeat until the end of the set.
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