4-Point Bear Crawl (Tutorial)

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How To Do The 4-Point Bear Crawl Exercise

How To Do The 4- Point Bear Crawl Exercise - 4 Point (Forwards, Backwards - Linear)

Mastering the 4-Point Bear Crawl is a game-changer for building fitness. This fundamental movement pattern strengthens your core, improves coordination, and enhances overall athleticism. Think of this primal movement as a baby’s first steps… on all fours! While it might seem simple, this exercise benefits people of all ages, not just babies.

What Does 4-Point Mean?

The terminology 4-point means you’re using four points of contact with the ground: your hands and your toes.

What Muscles Are Worked?

The 4-point bear crawl engages multiple muscle groups throughout your body. Here are the primary muscles worked:

Upper Body:

  • Shoulders: Deltoids (front, middle, and rear)
  • Chest: Pectoralis major
  • Back: Latissimus dorsi, Trapezius, Rhomboids
  • Arms: Biceps, Triceps, Forearms

Lower Body:

  • Core: Abdominals, Obliques, Lower Back
  • Legs: Quadriceps, Hamstrings, Glutes, Calves

How to Perform Bear Crawls:

Time needed: 1 minute

Exercise Description: The bear crawl exercise is a full-body exercise that challenges your motor skills, balance and strength.

  1. Get on your hands and knees:

    Make sure your hands are under your shoulders, and your knees are under your hips. 

  2. Engage your core:

    Brace your core muscles to keep your back flat.

  3. Start crawling:

    Lift your knees off the floor. Move one hand forward, then the opposite knee. Alternate sides, keeping your hips low and your back flat.


Pro Tips:

  • Keep your head in a neutral position
  • Don’t let your hips sag: Keep them lifted and your core engaged.
  • Focus on slow quality over movements.

Regressions and Progressions:

  • Regression: If the 4-point bear crawl is too challenging, try regressing to the 6-point Bear Crawl to re-learn the fundamental movement pattern. A link to this exercise is below.
  • Progression: Once you’ve mastered the 4-point bear crawl, you can progress to the lateral 4-point bear crawling variation.

In conclusion, the bear crawl isn’t just a fun exercise; it’s a foundational movement that can significantly improve your athletic performance, core strength and coordination. As you progress, you can challenge yourself with more advanced variations, such as moving backward or by incorporating the lateral linear 4-point bear crawl.

To increase the intensity of this baseline movement, crawl with a weighted vest, chains, or resistance bands. Take advantage of the incredible benefits of this versatile crawling movement!


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