How to Do a Bear Walk

  1. Start on all fours with your hands under shoulders and knees under hips.
  2. Lift your knees slightly off the ground and keep your back flat.
  3. Move forward by stepping with opposite hand and foot, maintaining control and balance.

Muscles Affected


Primary muscles: Rear deltoids (posterior delts)

Secondary muscles:Glutes, hamstrings

Equipment: None

Band Reverse Plank

Proper Form And Breathing Pattern

Keep your hips low and back straight—avoid swaying. Exhale as you move forward. Inhale between steps to maintain control.


Sets And Reps

Do 2–3 sets of 30–60 seconds or 10–15 steps forward and backward.

Benefits of Bear Walk

  1. Builds full-body strength and endurance while improving coordination.
  2. Enhances core stability and shoulder mobility through dynamic crawling movement.