Exercise guide
Side Bear Crawl
- Intermediate
- Compound
- Timed hold
- Back
- Shoulders
- Upper arms
- Waist
The Side Bear Crawl is a dynamic total-body movement that builds exceptional core stability, shoulder endurance, and lateral coordination. It challenges the obliques and serratus anterior by requiring the torso to remain rigid while moving through a frontal plane.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Begin on all fours in a quadruped position with your hands directly under your shoulders and knees under your hips.
- Tuck your toes and lift your knees approximately 1-2 inches off the floor.
- Engage your core to create a flat, 'tabletop' back from head to hips.
How to do it
- Simultaneously move your right hand and left foot several inches to the right.
- Follow immediately by moving your left hand and right foot to the right to return to your original quadruped width.
- Exhale as you step and inhale as you stabilize, maintaining a slow and rhythmic tempo.
- Complete the set distance or repetitions to the right, then reverse the movement to the left.
Form checklist
- Keep your knees hovering consistently close to the floor.
- Ensure your hips stay level with your shoulders; do not let your butt rise.
- Maintain a neutral neck by looking at the floor slightly ahead of your hands.
- Move opposite limbs in sync to maintain balance and tension.
Pro tips
- Imagine a glass of water resting on your lower back; your goal is to move without spilling a drop.
- Actively push the floor away through your palms to maximize shoulder and serratus engagement.
- Focus on 'short' steps to maintain better control over your pelvic alignment.
Make it harder
- Place a small weight plate or sandbag on your lower back to increase the stability demand.
- Pause for 2 seconds after every step to increase time under tension for the core.
Frequently asked
- What muscles does the side bear crawl work?
- The side bear crawl primarily targets the deltoids, and also works the erector spinae, lats, rhomboids, and serratus anterior as secondary muscles.
- What equipment do you need for the side bear crawl?
- The side bear crawl requires no equipment — just your body weight.
- Is the side bear crawl good for beginners?
- The side bear crawl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.