Liftsmith

Sideways bear crawl alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the sideways bear crawl, best matches first.

  1. Backward bear crawlTrains the quads and front delts, same movement, no equipment.
  2. Fan bikeTrains the quads and front delts, same movement, needs exercise bike.
  3. Battle ropesTrains the front delts, same movement, needs battle ropes.
  4. Burpee with a long jumpTrains the quads, same movement, no equipment.
  5. BurpeesTrains the quads, same movement, no equipment.
  6. High kneesTrains the quads, same movement, no equipment.
  7. High-knee skipsTrains the quads, same movement, no equipment.
  8. Jump rope high kneesTrains the quads, same movement, needs jump rope.
  9. Shadow boxingTrains the front delts, same movement, no equipment.
  10. Tuck jumpsTrains the quads, same movement, no equipment.
  11. Weighted backpack walkTrains the quads, same movement, no equipment.
  12. Backward sled dragTrains the quads, same movement, needs sled.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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