Primary muscles: Shoulders, back
Secondary muscles: Core, legs, arms
Equipment: No equipment
Bear Walk Instructions
1. Get down on your hands and feet with your knees slightly bent and your back flat.
2. Walk your right hand and your left foot forward.
3. Walk your left hand and your right foot forward.
4. Keep walking and alternating sides until the set is complete.
Proper Form And Breathing Pattern
Keep your knees slightly bent, your back flat and your arms straight. Engage your core, lift your hips, and exhale as you reach your hand and the opposite foot forward.
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Exercise Benefits
The bear walk is a complete exercise that strengthens the whole body and increases muscle power. This exercise also improves your cardiovascular fitness, boosts your metabolism, and builds endurance.
Bear Walk Demonstration
Sets And Reps
Do 2 or 3 sets of 16 to 20 repetitions and, for a full body and animal-inspired workout, pair the bear walk with crab kicks, frog jumps and the plank bird dog exercise.
Calories Burned
To calculate the number of calories burned doing the bear walk, enter your weight and the duration of the exercise:
Related Full Body Exercises
Try these other full body exercises to get your heart rate up and burn even more calories:
Core control rear lunge
Waist slimmer squat
Up down plank
Breakdancer kick
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