Bear Crawl Low Hip

1. Start on hands and knees with hands under the shoulders and knees under the hips.
2. Lift the knees 3 to 5 centimetres off the floor and drop the hips until they are level with the shoulders.
3. Brace the abs and keep the back flat, eyes looking slightly ahead of the hands.
4. Step the right hand and left foot forward a short distance at the same time.
5. Step the left hand and right foot forward, keeping the hips low and still.
6. Continue crawling for the planned distance without the hips rising or swaying side to side.
7. Crawl backward with the same pattern to return to the start if space allows.

Common Mistakes

• Hips rising into tabletop: The body creeps up to reduce effort once the core fatigues. Keep the knees within a few centimetres of the floor and shorten the distance.
• Hips swaying side to side: Taking big steps lets the pelvis rotate with each stride. Shorten the steps so the torso stays square.
• Looking up: Craning the neck to see ahead extends the spine and drops the hips. Look at the floor a hand length in front.

Programming Tips

Use the bear crawl low hip in a warm up, a core block or a conditioning circuit for 3 to 4 sets of 10 to 20 metres. It trains anti-rotation core control and shoulder stability, so it suits sessions where you want full body activation before heavy lifting or a finisher that does not fatigue the legs for the next day.

Set the hips level with the shoulders and knees just off the floor before the first step. Bodyweight is the load, so progress by adding 5 metres per set, slowing the steps or crawling backward once 20 metres forward is clean. The most common fault is the hips rising as you tire; fix it by stopping the set the moment the knees drift up and resting fully.

Common Questions

What muscles does the low hip bear crawl work?

It works the deep core muscles, obliques and hip flexors to hold the pelvis still, plus the shoulders, triceps and serratus to support the upper body. The quads also work hard in the low knee position.

How far should I bear crawl?

Ten to twenty metres per set is enough for a quality set with low hips. Distance matters less than keeping the hips still, so stop when form breaks.

Is the bear crawl bad for your wrists?

It loads the wrists in extension, which can be uncomfortable if they are stiff. Warm up the wrists first, spread the fingers wide and crawl on fists or parallettes if needed.

Low hip bear crawl versus regular bear crawl, what is the difference?

The low hip version keeps the hips level with the shoulders and the knees almost touching the floor, which demands far more core and shoulder control. The regular tabletop version is easier and better for beginners learning the pattern.