6-Point Bear Crawl (Tutorial)

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Estimated reading time: 2 minutes

How To Do The 6-Point Bear Crawl Exercise

The 6-Point Bear Crawl is a simple but powerful exercise that helps you reconnect with a fundamental movement pattern. This crawling pattern is a great way to learn the motor control necessary to progress to the more advanced 4-Point Bear Crawl exercise variation.


What does “6-Point” Mean?

The 6-point terminology refers to your body’s points of contact. In this case, the hands, knees, and feet touch the floor throughout this crawling pattern.


What Muscles are Worked?

The 6-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 do the 6-Point Bear Crawl:

Time needed: 1 minute

Learn the 6-point bear crawl in 4 easy steps

  1. Starting Position:

    Get on your hands and knees.

  2. Body Alignment

    Place your knees in line with your hips and your palms shoulder-width apart. Your hands should be directly underneath your shoulders and your knees should be directly underneath your hips.

  3. Feet & Toes

    Keep your toes tucked in as if your trying to dig them into the ground.

  4. Crawling Pattern

    Crawl forward, moving one hand and the opposite foot together. Note: Your hands and knees should be touching the floor, as well as your toes.

Pro Tips:

  • Keep your back flat and in a neutral position.
  • Breathe. Brace your core.
  • Move slowly. Focus on controlled movements.

While the 6-Point Bear Crawl may seem a bit unconventional at first, it’s a fantastic way to enhance your coordination, strength, and motor skills. So, don’t be afraid to get down on the ground and start crawling your way to better fitness. I promise you will benefit from it!



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