10 Best Bear Crawl Alternatives for Cardio Training

Ranked 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. Open "How to perform this exercise" on a card for 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. Best match

   Play demonstration

   1. Wheel Run

   81% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   Progression

   2. Push To Run

   85% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   3. High Knee Against Wall

   80% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

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

   How to perform this exercise

   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
4. Play demonstration

   4. Ski Step

   77% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Bend your knees slightly and keep your back straight.
   3. Jump to the right, landing on your right foot while swinging your left leg behind your right leg.
   4. Immediately jump to the left, landing on your left foot while swinging your right leg behind your left leg.
   5. Continue alternating jumps from side to side, mimicking a skiing motion.
   6. 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
5. Play demonstration

   5. Back And Forth Step

   75% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Step forward with your right foot, bending your knee and lowering your body into a lunge position.
   3. Push off with your right foot and step back to the starting position.
   4. Repeat the movement with your left foot, alternating legs with each step.
   5. Continue stepping back and forth, maintaining a steady pace.
   6. 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
6. Play demonstration

   Progression

   6. Skater Hops

   75% match

   • Cardio
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Bend your knees slightly and jump to the right, landing on your right foot.
   3. As you land, swing your left leg behind your right leg and tap the ground with your left toes.
   4. Immediately jump to the left, landing on your left foot.
   5. As you land, swing your right leg behind your left leg and tap the ground with your right toes.
   6. Continue alternating sides, jumping and tapping the ground with each leg.
   7. 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
   • Balance: harder to stay steady on than the Bear Crawl
7. Play demonstration

   7. Astride Jumps

   73% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Bend your knees and lower your body into a squat position.
   3. Jump explosively upwards, extending your legs and arms.
   4. While in the air, spread your legs apart and bring your arms out to the sides.
   5. Land softly with your feet shoulder-width apart, bending your knees to absorb the impact.
   6. 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
8. Play demonstration

   Progression

   8. Scissor Jumps

   72% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Jump off the ground and simultaneously cross your right leg in front of your left leg.
   3. As you land, quickly switch legs, crossing your left leg in front of your right leg.
   4. Continue alternating legs and jumping as quickly as possible.
   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
9. 

   9. Carioca Quick Step

   71% match

   • Adductors
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
   2. With your right foot, quick step behind and pull the knee up.
   3. Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down. Avoid turning your feet as you move and continue to look forward as you move to the side.

   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: adductors, not your heart and lungs
   • Equipment: bodyweight only, the same as the Bear Crawl
   • Body position: standing, not kneeling
10. 

    10. Linear 3-part Start Technique

    71% match

    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
    2. Place your right hand onto the line, and thing bring your nose close to your left knee.
    3. Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg. This will be your starting position.
    4. Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.

    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: hamstrings, not your heart and lungs
    • Equipment: bodyweight only, the same as the Bear Crawl
    • Body position: standing, not kneeling