Try This One Move to Build More Than Just Core Strength
The most underrated exercise when it comes to building core strength is the bear crawl. While many people gravitate toward traditional exercises like planks or crunches, fitness coach and nutrition expert Alexia Clark has highlighted this often-overlooked move that deserves more attention. This dynamic exercise has been praised not only for its ability to fire up your core but also for its wide range of fitness benefits that extend beyond strength training.
Sharing her insights with her 2.6 million Instagram followers, Clark stated, “Bear crawls are one of the most underrated exercises out there—and it’s time to change that. Whether you’re building strength, improving mobility and core strength, or getting your heart rate up, this move checks ALL the boxes.”
In her post, Clark demonstrated eight variations of the bear crawl, showcasing its versatility and adaptability for all fitness levels. Below, we explore why the bear crawl should be a staple in your workout routine and break down some of the variations she recommends.
The Benefits of the Bear Crawl: Why It Stands Out
The bear crawl is more than just a core workout. This full-body exercise engages multiple muscle groups while improving functional movement and overall fitness. Here’s what makes it a standout addition to your fitness routine:
- Strengthens Major Muscle Groups
The bear crawl activates your core muscles, but it doesn’t stop there. It targets the glutes, quads, hamstrings, chest, shoulders, and upper back. By engaging so many muscles simultaneously, it provides a highly efficient workout in minimal time. - Boosts Cardio Fitness
As a physically demanding exercise, the bear crawl elevates your heart rate, making it an excellent way to improve cardiovascular endurance. Despite being a bodyweight move, its intensity can rival that of high-impact cardio exercises. - Improves Mobility and Joint Stability
Bear crawls are low-impact, meaning they are gentle on your joints while strengthening the surrounding muscles. This helps improve mobility and reduces the risk of injuries, making it a great option for all fitness levels. - Enhances Functional Movement and Coordination
Because the bear crawl requires opposite-arm-and-leg movement, it challenges your coordination and mental focus. This type of functional movement mimics everyday activities, improving your overall body control and stability. - Adaptable and Accessible
The bear crawl can be performed virtually anywhere—no equipment required. Its versatility allows it to fit seamlessly into a warm-up, a full-body workout, or even a quick “exercise snack” to break up a sedentary day.
Eight Variations to Try
Clark introduced eight creative bear crawl variations, each offering unique benefits:
- Forward and Reverse Bear Crawl: Perfect for beginners, this move involves crawling forward and backward, focusing on maintaining proper form.
- Lateral Bear Crawl: This side-to-side version enhances lateral stability and mobility.
- Low Bear Crawl: Staying closer to the ground increases core activation and intensity.
- Reach Bear Crawl: Adding a reach challenges balance and coordination while increasing shoulder engagement.
- Single-Leg Bear Crawl: Lifting one leg at a time intensifies the move, building unilateral strength.
- Bear Crawl Pull-Through: Incorporating a weight or object to pull through increases strength and adds variety.
- Bear Crawl Walkout: This variation stretches your hamstrings and challenges your core stability.
- Bear Crawl Jack: Combining the bear crawl with a jack movement elevates your heart rate for a cardio-focused twist.
How to Incorporate the Bear Crawl Into Your Workouts
The bear crawl’s versatility makes it suitable for various fitness goals. Here are some ways to add it to your routine:
- Warm-Up: Use it as a dynamic warm-up to activate your muscles and increase mobility before a workout.
- Strength Training: Include it as a core or full-body strength exercise to complement weightlifting or resistance training.
- Standalone Move: Perform it as a quick, high-intensity interval exercise when short on time.
- Active Recovery: Use a lighter variation during rest days to maintain movement and blood flow.
Why You Should Start Bear Crawling Today
If you’ve been looking for a functional, efficient, and accessible exercise to enhance your fitness journey, the bear crawl is the perfect choice. Its ability to target multiple muscle groups, improve mobility, and boost cardiovascular fitness makes it one of the most underrated moves in fitness.
Give Alexia Clark’s variations a try and experience the difference for yourself. Whether you’re a beginner or an experienced athlete, the bear crawl can be tailored to suit your needs, helping you build strength, improve coordination, and achieve better overall fitness.
Ready to transform your workouts? Start incorporating bear crawls into your routine today and reap the rewards of this powerhouse exercise.
