LiftsmithBackward bear crawl
A compound exercise for the quads and front delts, with help from the abs, triceps. Equipment: no equipment.
Orbit
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WorksQuadsFront deltsAbsTriceps
Drag to turn the figure. The highlighted muscles are the ones doing the work.
How to do it
- Setup: On hands and toes, knees hovering.
- Crawl backwards with small steps
- Opposite hand and foot move together
Muscles worked
Equipment
None. You can do it anywhere. See more exercises by equipment.
Alternatives
Exercises that train the same main muscles. See all backward bear crawl alternatives.
More quads exercises
Put the backward bear crawl in a plan that adapts
Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
- ✓ Works offline, on Android, iPhone and the web
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