# Bear Crawl (Low Hip) - Canonical: https://fitwill.app/exercise/11713/bear-crawl-low-hip/ - Media ID: 11713 - Primary muscle: Abs - Body part: Core - Equipment: Body Weight - Video: https://fitwill.app/videos/11713/bear-crawl-low-hip.mp4 ## Description The Bear Crawl (Low Hip) is a body weight locomotion drill performed from a low, hovering quadruped position: hands under the shoulders, knees directly under the hips and only an inch or two off the floor, with the hips kept low and level rather than pushed toward the ceiling. From that hover, you crawl forward (and optionally backward or sideways) by moving the opposite hand and foot together in small, deliberate steps. The name matters here — the low hip position is what separates this from the taller "hip-height" bear crawl and makes it significantly harder on the trunk. Because the knees stay just above the ground and the spine must resist both extension and rotation while the limbs move, the deep core and shoulder stabilizers do most of the work. The quads and hip flexors burn from holding the hover, the glutes work to keep the pelvis neutral, and the shoulders, arms, and wrists support and steer the whole body. It is essentially a moving plank with legs — the crawl only happens cleanly if the trunk never wobbles. This drill is useful for nearly anyone. Beginners use it to learn bracing and coordination without load, general trainees use it as a core finisher or warm-up activation, and athletes use it to build cross-body control that carries over to running, climbing, and change-of-direction work. It is also one of the few core exercises that trains the trunk while actually traveling, which makes it more transferable than static holds alone. Setup quality determines everything in this movement. If the hips drift up, it becomes a much easier pike-position shuffle that shifts load off the abs; if the hips sag, the lower back takes over. The low hip version demands that you actively pull the belly up and keep the pelvis tucked while still crawling with full control, so expect to cover far less distance than you think you should. Perform it on a smooth floor or a mat, in an open lane of about five to ten meters. Start with short 10–20 second crawls, focus on quiet, small steps, and stop the set the moment your hips rise or your lower back starts to arch. Quality of position beats distance every time with this drill. ## Instructions 1. Kneel on all fours on a mat or smooth floor with your hands directly under your shoulders and your knees directly under your hips, fingers spread and pressing into the floor. 2. Tuck your toes under so the balls of your feet contact the ground, and let your knees hover about one to two inches above the floor — keep the hips low and stacked over the knees, not pushed back or lifted upward. 3. Flatten your back by gently pulling your lower ribs down and squeezing your glutes slightly, as if bracing for a light push to the stomach; keep your neck long and your gaze down between your hands. 4. Shift your weight slightly onto one side, then step forward a short distance with the opposite hand and foot at the same time — right hand with left foot, left hand with right foot. 5. Place the hand and foot down quietly without letting your trunk rotate or sway, then take the same-size step with the other pair of limbs, keeping each step short, roughly six to twelve inches. 6. Crawl forward for 10–20 seconds or a set distance, continuously checking that your knees stay low, your hips stay level, and your lower back stays flat throughout. 7. Breathe in a steady, shallow rhythm through your nose and out through your mouth — never hold your breath, as this makes the brace collapse quickly. 8. To finish, lower your knees gently back to the floor, sit your hips back onto your heels, and shake out your wrists and shoulders before the next set. 9. For a harder variation, crawl backward along the same lane, which demands even more from the quads and makes it easier to feel when your hips start to creep upward. ## Tips & Tricks - The most common fault is letting the hips ride up into an inverted V — if you look like a downward dog in motion, drop the knees lower and take smaller steps until you can crawl with a flat back. - Avoid dragging or shuffling your feet; pick each foot up and set it down under control, because silent, deliberate steps are a built-in check that you are bracing properly. - Keep your knees pointed down toward the floor rather than swinging them out to the sides — outward knee drift usually means your outer hips and glutes are compensating for a tired core. - Do not let your head drop or crane forward to watch the floor; keep the neck in line with the spine by looking at a spot just between and slightly ahead of your hands. - Spread your fingers wide and grip the floor with your whole palm — this spreads the wrist load and gives the shoulder stabilizers a solid base to work from. - If your wrists ache, make a fist and crawl on your knuckles or use hex dumbbells as handles instead of forcing flat-palm contact on a hard surface. - Start with a shorter range than feels necessary — 10 seconds of genuinely low-hip crawling with a flat back is worth more than 60 seconds with hips in the air. - Watch for one hip dipping lower than the other as you step; film yourself from the side or front once to spot it, since this rotation is easy to feel but hard to see in real time. - Stop the set immediately when your breathing turns ragged or your hips rise — this drill deteriorates fast under fatigue, and sloppy reps teach the wrong pattern. ## Frequently Asked Questions ### What muscles does the Bear Crawl (Low Hip) work? The deep core and abs do the main stabilizing work, while the shoulders, triceps, and wrists support your weight. The quads and hip flexors work hard to hold the knee hover, and the glutes keep the pelvis level. ### How is the low hip version different from a regular bear crawl? In the low hip version your knees hover just above the floor and your hips stay down near knee height, rather than rising toward hip or shoulder height. This keeps the load on the abs and quads and makes the trunk work much harder. ### Is the Bear Crawl (Low Hip) suitable for beginners? Yes, as long as beginners start with very short crawls of 5–10 seconds and focus on keeping the back flat and hips low. If holding the hover is too hard at first, practice the static knee-hover hold before adding steps. ### Why do my hips keep lifting during the crawl? Rising hips usually mean your core is fatigued or not braced, so your body is shifting the work to an easier pike position. Reset with the hips actively pulled down and low, shorten your steps, and cut the set short — the position, not the distance, is the training effect. ### Should my knees touch the floor during the Bear Crawl (Low Hip)? No — the knees hover one to two inches above the floor for the entire set. If they touch repeatedly, either drop to the static hover hold for practice or continue only when you can keep them lifted. ### How far or how long should I crawl? Start with 10–20 seconds or a 5–10 meter lane per set, prioritizing a flat back and level hips over distance. Two to four quality sets are plenty when you are learning the position. ### Can I replace this with a plank? A plank trains static bracing but not the cross-body coordination of moving limbs against a stable trunk. If you cannot crawl yet, use the static knee-hover hold or a plank as a stepping stone, then progress to short crawls. ### Are there good substitutions if my wrists bother me? Yes — crawling on fists, using hex dumbbells as neutral-grip handles, or performing the hover on forearms with a slightly wider base all reduce wrist extension while keeping the same trunk demand. ### Should I crawl forward, backward, or sideways? Forward is the standard pattern and the best place to learn the movement. Backward crawling increases quad demand and makes hip drift easier to feel, and lateral crawls add a side-to-side control challenge once the forward version is solid. ### Is the Bear Crawl (Low Hip) safe for people with lower back issues? It can be gentle because the hover naturally encourages a neutral spine, but the key is stopping before your lower back arches or your form slips. If you have a diagnosed back condition, get clearance from a qualified professional and start with the static hover hold only.