Bear Crawl (Backward)

AnimalBW

Bear crawl performed in reverse, reaching backward with the hands while pushing with the feet. Reverses the usual proprioceptive demand and is considered by Original Strength to be an especially potent variant for building strength and restoring movement.

Demo: Original Strength

Sets

3

Reps

20-30 ft

Rest

45s

Contraindications

Avoid with wrist pain; move slowly to avoid tripping hazards.

Setup

Start in the bear crawl position, knees hovering off the floor.

Execution

  1. 1Reach one hand backward while pushing off with the opposite foot
  2. 2Move the contralateral limb pair together, mirroring forward crawling in reverse
  3. 3Keep the hips level and the back flat throughout
  4. 4Look back periodically to check the path, but keep the neck relaxed
  5. 5Move slowly and with control — backward crawling rewards patience

Key cues

  • Reach back with the hand, push with the foot
  • Keep the hips quiet, no side-to-side sway
  • Move slower than you think you need to
  • Flat back throughout, no sagging

Common faults

  • Rushing and losing the contralateral pattern
  • Hips sagging or piking under the unfamiliar demand
  • Neck straining to look backward excessively
  • Short, choppy steps instead of full reaches

Tweaks

  • Try backward leopard crawl once comfortable
  • Add distance markers to build endurance
  • Combine forward and backward crawling in an out-and-back circuit

Regressions

Bear Crawl (Forward)

Progressions

Leopard Crawl

Muscles

Primary: Triceps, Core, Quadriceps

Secondary: Shoulders, Glutes

Notes

Tim Anderson calls backward crawling 'the best strength exercise you're not doing' for its unique loading of the pushing muscles.

Sources

Attribution: Original Strength / Tim Anderson