Cardio Exercise · Body Weight

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Bear Crawl with Knees Off the Floor

The bear crawl moves forward on the hands and feet while the bent knees remain off the floor. In this demonstration the hips are raised and the torso slopes toward the hands. It is a travelling crawl, rather than a stationary plank or a knees-down crawl.

Go to the movement steps

Check your setup before you start

Begin with a short clear route and small steps. More distance or speed is useful only while hand support and foot placement remain controlled.

• Equipment and support: Clear space on a firm, non-slip surface.
• Begin on your hands and knees with clear space ahead.
• Use smaller hand and foot movements if your support shifts abruptly.

This summary uses the checked guidance on this page. Read the full movement steps and compare the demonstration before starting.

Category

Cardio

Equipment

Body Weight

Movement focus

Cardiovascular System

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Bear Crawl with Knees Off the Floor

1. Begin on your hands and knees with clear space ahead.
2. Place your hands firmly and lift the knees off the floor so your hands and feet support you.
3. Keep the knees bent and the torso controlled; the demonstration uses a raised-hip position.
4. Take small alternating steps with the hands and feet to travel forward.
5. Continue only while you can keep steady support, then lower the knees to finish.

Pace before distance

Begin with a short clear route and small steps. More distance or speed is useful only while hand support and foot placement remain controlled.

Technique & Form Tips

The hands and feet share support as the limbs alternate to move the body forward. The raised-hip demonstration does not require a perfectly horizontal torso or a fixed knee height.

Common Mistakes to Avoid

• Taking steps too large: Use smaller hand and foot movements if your support shifts abruptly.
• Collapsing between the shoulders: Maintain firm hand support and pause when you lose control of the torso.
• Treating every crawl as identical: A low hovering-knee bear crawl and a knees-down crawl use different body positions.

How to Breathe During This Exercise

Breathe steadily and choose a pace that lets you maintain the movement. Slow down or pause when technique or breathing becomes difficult to control.

Comfort and Control

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: CDC on aerobic activity intensity. Follow the specific movement steps above for this variation.

Cardio Training Focus

The Bear Crawl with Knees Off the Floor is a conditioning activity. Follow its specific movement steps and choose a pace you can control; the cardiovascular system is a training focus, not a single muscle to squeeze or isolate.

More Cardio Exercises

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Related trunk movements

Seated Arm Ergometer Upper Body Ergometer · Cardiovascular System Wall-Supported High Knees Body Weight · Cardiovascular System Jack Burpee with a Plank Jack Body Weight · Cardiovascular System Straddle Jack Jump Body Weight · Cardiovascular System Jump Rope Rope · Cardiovascular System Mountain Climber Body Weight · Cardiovascular System

FAQ

How should I pace the Bear Crawl with Knees Off the Floor?

Begin at an effort that lets you maintain the demonstrated movement. For moderate aerobic effort, the CDC talk test means you can generally talk but not sing. Pace and duration depend on your experience, fitness and the activity; a machine's level is not a universal intensity.

What equipment do I need for the Bear Crawl with Knees Off the Floor?

You do the Bear Crawl with Knees Off the Floor with Clear space on a firm, non-slip surface. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Bear Crawl with Knees Off the Floor?

Watch for taking steps too large: Use smaller hand and foot movements if your support shifts abruptly.. Reduce the effort or stop if you cannot maintain the setup.

How long should I perform the Bear Crawl with Knees Off the Floor?

Use a manageable bout of time, distance or repetitions suited to the activity. Start short, then build duration gradually before adding harder effort. Continuous machine work and short bodyweight circuits need different pacing; there is no single sets-and-reps target for all cardio movements.