10 Best Bear Crawl Alternatives for Cardio Training

The Bear Crawl is done kneeling. Ranked closest by our scoring: the Wheel Run, the High Knee Against Wall and the Ski Step. Three harder versions, the Push To Run, Skater Hops and Scissor Jumps, are listed below as progressions rather than swaps.

Bear CrawlWatch the Bear Crawl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Bear Crawl

The steps for the Bear Crawl itself, so you can judge how close each substitute below really is.

Cardio, with core, shoulders, triceps · Bodyweight · Intermediate · Compound

  1. Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
  2. Lift your knees slightly off the ground, keeping your back flat and your core engaged.
  3. Move your right hand and left foot forward simultaneously, followed by your left hand and right foot.
  4. Continue crawling forward, alternating your hand and foot movements.
  5. Maintain a steady pace and keep your core tight throughout the exercise.
  6. Continue for the desired distance or time.

The 10 Best Bear Crawl Alternatives

10 substitutes, ranked by how closely each one matches the Bear Crawl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Wheel RunPlay demonstration

    1. Wheel Run

    81% match

    Cardio · Intermediate · Compound

    Pick this when you want to work the heart and lungs with less balance to manage.

    • Bodyweight
    How to perform it
    1. Start in a plank position with your hands on the wheel and your body straight.
    2. Engage your core and start rolling the wheel forward by extending your arms.
    3. Continue rolling until your body is fully extended and your arms are overhead.
    4. Reverse the movement by pulling the wheel back towards your body, using your core and arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as the Bear Crawl
    • Equipment: bodyweight only, the same as the Bear Crawl
    • Body position: standing, not kneeling
  2. Push To RunPlay demonstration

    Progression

    2. Push To Run

    85% match

    Cardio · Intermediate · Compound

    Pick this when you want a harder version that still works the heart and lungs.

    • Bodyweight
    How to perform it
    1. Start in a push-up position with your hands shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your hands to extend your arms and return to the starting position.
    4. Quickly bring one knee towards your chest, then quickly switch and bring the other knee towards your chest.
    5. Continue alternating knees as fast as you can while maintaining good form.
    6. Continue for the desired duration or number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as the Bear Crawl
    • Equipment: bodyweight only, the same as the Bear Crawl
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Bear Crawl
  3. High Knee Against WallPlay demonstration

    3. High Knee Against Wall

    80% match

    Cardio · Beginner · Compound

    Pick this when you want an easier version that still works the heart and lungs.

    • Bodyweight
    How to perform it
    1. Stand facing a wall with your feet hip-width apart.
    2. Place your hands on the wall for support.
    3. Engage your core and lift your right knee up towards your chest, while keeping your left foot on the ground.
    4. Quickly switch legs, bringing your left knee up towards your chest and lowering your right foot back down.
    5. Continue alternating legs in a running motion, bringing your knees up as high as possible.
    6. Maintain a fast pace and keep your upper body stable throughout the exercise.
    7. Repeat for the desired duration or number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as the Bear Crawl
    • Equipment: bodyweight only, the same as the Bear Crawl
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Bear Crawl

Bear Crawl FAQ

What muscles does Bear Crawl work?

The bear crawl taxes the cardiovascular system while recruiting the core (rectus abdominis, obliques, transverse abdominis), shoulder stabilizers (deltoids, serratus anterior, rotator cuff), and hip flexors and quads for locomotion. Maintain a neutral spine and low hips to maximize core anti‑extension and scapular stability during the movement.

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