MeridianMovement Library
CoreMobilityArm Care

Bear Crawl

Bear Crawl is a bilateral core, mobility, and arm care exercise training the hip, knee, shoulder, wrist, and thoracic spine across the sagittal, frontal, and transverse planes, using Bodyweight.

Laterality
Bilateral
Planes
Sagittal · Frontal · Transverse
Equipment
Bodyweight
Primary joints
Hip · Knee · Shoulder · Wrist · Thoracic Spine
01

How to perform it

  1. 1Hands under shoulders, knees under hips.
  2. 2Knees slightly off the ground.
  3. 3Small steps, move opposite arm and leg forwards.
  4. 4Alternate arms and legs.
02

Training profile

Fascial lines

Superficial Back LineSBLSuperficial Front LineSFLLateral LineLLSpiral LineSPLDeep Front LineDFLDeep Back Arm LineDBALSuperficial Front Arm LineSFALDeep Front Arm LineFALSuperficial Back Arm LineBALFront Functional LineFFLBack Functional LineFBL

Joints

HipKneeShoulderWristThoracic Spine

Plane of motion

SagittalFrontalTransverse

Training intent

MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance

Highlighted rungs are where this movement lives on the rehab → performance continuum.

03

Explore the library

Every tag is a doorway. Each link below opens a collection page listing every exercise that shares it. This is the connective tissue that lets one record rank for dozens of searches.

All Bodyweight exercisesSagittal-plane drillsFrontal-plane drillsTransverse-plane drillsSuperficial Back Line trainingSuperficial Front Line trainingLateral Line trainingSpiral Line trainingDeep Front Line trainingDeep Back Arm Line trainingSuperficial Front Arm Line trainingDeep Front Arm Line trainingSuperficial Back Arm Line trainingFront Functional Line trainingBack Functional Line trainingHip exercisesKnee exercisesShoulder exercisesWrist exercisesThoracic Spine exercises