Zirv Fitness
Strength exercise

Sled Bear Crawl

How to do it

  1. Attach a sled to a harness or rope and set it to a light resistance for a crawling pace.
  2. Start on the hands and feet with the hips low and the knees hovering just above the ground.
  3. Brace the core and crawl forward using opposite hand and foot together to drag the sled.
  4. Drive through the quadriceps and gluteus maximus with each stride while the shoulders support the upper body weight.
  5. Keep the back flat and the hips level rather than piking upward as fatigue builds.
  6. Maintain a steady crawling cadence across the set distance without letting the sled stall between strides.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises

Related Glutes exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Sled
Primary muscles
Gluteus Maximus, Quadriceps, Core, Shoulders
Measured in
Reps and weight