Core · Bodyweight
Low Hip Bear Crawl
How to do the low hip bear crawl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Start on all fours with your hands under your shoulders and knees under your hips, then lift your knees a couple of inches off the floor. Keeping your hips low and back flat, crawl forward by moving opposite hand and foot together. Continue for the set time, staying low throughout.
- 1Feel your core bracing hard to keep your hips low and steady
- 2Keep your back flat and your knees hovering just off the floor
- 3Move opposite hand and foot together for smooth coordination
Common mistakes
- Avoid letting your hips pop up or sag toward the floor
- Don't rush; keep your steps small and controlled
- Don't lock your elbows; keep a soft bend
Muscles worked
The low hip bear crawl mainly works the upper abs, lower abs, and obliques, with the front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesPrimary
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Upper TrapsMinor
- QuadsMinor
- GlutesMinor
- Hip FlexorsMinor
Kovo programs the low hip bear crawl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.