Sideways bear crawl

A compound exercise for the front delts and quads, with help from the abs, triceps. Equipment: no equipment.

Orbit

Drag to rotate

WorksFront deltsQuadsAbsTriceps

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 sideways, moving hand and foot together
Keep the back flat and the hips low

Muscles worked

Sideways bear crawl: 3D figure mid-rep with the front delts and quads highlighted

Front delts · main
Quads · main
Abs
Triceps

Equipment

None. You can do it anywhere. See more exercises by equipment.

Alternatives

Exercises that train the same main muscles. See all sideways bear crawl alternatives.

Backward bear crawlNo equipment
Fan bikeExercise bike
Battle ropesBattle ropes
Burpee with a long jumpNo equipment
BurpeesNo equipment
High kneesNo equipment

More front delts exercises

Incline barbell pressBarbell, Adjustable bench and Squat rack
Incline dumbbell pressDumbbells and Adjustable bench
Feet-up push-upPlyo box or step
Lean-forward push-upNo equipment
Standing overhead pressBarbell and Squat rack
Seated dumbbell pressDumbbells and Adjustable bench

Put the sideways 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.

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