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Side Bear Crawl

Side Bear Crawl

The Side Bear Crawl is an incredible exercise that targets multiple muscle groups while also engaging your core for stability and balance. This exercise primarily works the shoulders, arms, core, and even the glutes and legs to some extent. The Side Bear Crawl is a fun and challenging movement that can be done either at home or in a gym setting. This exercise involves assuming a bear crawl position on all fours, but with a twist - quite literally! Instead of moving forward or backward like in a traditional bear crawl, the Side Bear Crawl involves moving sideways. By moving laterally, you engage different muscles compared to other linear-based exercises. The Side Bear Crawl requires coordination and stability as you need to maintain a low stance and bear crawl sideways. It activates the shoulders and arms as you shift your weight from one side to the other, which not only helps to tone the muscles in these areas but also improves shoulder stability and mobility. Additionally, the core is heavily engaged throughout the movement to maintain stability and prevent your hips from swaying side to side. Whether you're looking to add a new dynamic exercise to your workout routine or want to challenge your coordination and core stability, the Side Bear Crawl is a fantastic option. It can be incorporated into your warm-up, full-body workouts, or even as a standalone exercise. Give it a try and feel the burn as you work multiple muscle groups simultaneously!


  • Start in a push-up position with your hands directly under your shoulders and your feet hip-width apart.
  • Engage your core and keep your back flat throughout the exercise.
  • Begin by lifting your left hand and left foot off the ground, and start moving your left hand and right foot to the right side simultaneously.
  • Move your right hand and left foot to the right, following the same pattern.
  • Continue moving in a sideways crawl motion while maintaining proper form and control.
  • Take small, controlled steps and focus on engaging your core muscles.
  • Repeat the crawl for a specific distance or time, then switch directions and crawl to the left.
  • Perform the exercise for the recommended number of sets and repetitions.
  • Remember to breathe steadily throughout the exercise.

Tips & Tricks

  • Engage your core muscles throughout the entire exercise.
  • Maintain a neutral spine position to prevent lower back strain.
  • Keep your hips low and parallel to the ground.
  • Take small, controlled steps to maintain stability and control.
  • Avoid hiking your hips or sagging them too low.
  • Focus on controlled breathing to help stabilize your core.
  • Start with shorter distances and gradually increase the distance as you get stronger.
  • Ensure equal weight distribution on both hands and feet.
  • Keep your shoulder blades pulled down and back to maintain proper posture.
  • Use slow and controlled movements to maximize muscle engagement.

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