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Reverse Bear Crawl
A bodyweight locomotion exercise moving backward on all fours that targets shoulders, chest, and core to build full-body strength, stability, endurance, and coordination; commonly used in warm-ups or conditioning.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Beginner
Primary Muscle Groups
Shoulders, Abs
Secondary Muscles
Glutes, Quads, Triceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts
Abs
8/10Rectus Abdominis, Transverse Abdominis
Chest
7/10Mid Chest
Obliques
7/10External Obliques
Lower Back
6/10Erector Spinae
Glutes
5/10Glute Max
Quads
5/10Rectus Femoris
Triceps
5/10Programming
Typical Rep Range
20-50 reps
Rest Between Sets
30-60 seconds
How to Perform
Start on hands and knees with hands under shoulders and knees under hips. Lift knees slightly off the ground while keeping a neutral spine and engaging your core.
- Push back with one hand while stepping back with the opposite foot.
- Alternate with the other hand and opposite foot in a controlled manner.
- Keep hips low and back flat throughout.
- Move in small steps for stability.
- Continue crawling backward for the desired distance or time.
Coaching Tips
Form Cues
- Core tight
- Hips low
- Push through hands
- Neutral spine
- Opposite limbs alternate
Breathing
Breathe steadily and continuously, exhaling during the push phase and inhaling during the reach.
Tempo
2-0-1
Range of Motion
Knees hover 1 inch off ground; hips remain low with full arm extension on hands; move until comfortable distance covered without form breakdown.
Safety
Safety Notes
- Avoid if acute wrist or shoulder pain
- Consult doctor in late pregnancy
- Stop if lower back rounds
- Ensure adequate floor space to prevent collision
Spotting
Not required; perform in open space for safety.
Common Mistakes
- Arching lower back
- Raising hips high
- Rushing movements
- Dropping head
- Uneven limb steps
When to Avoid
- Acute shoulder impingement
- Lower back injury
- Late-stage pregnancy
Flexibility Needed
- Shoulder flexion for hand support
- Hip mobility for low position
Build Up First
- Master quadruped hold
- Basic forward bear crawl form
Also known as
Backward Bear Crawl, Reverse Quadruped Crawl
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