Bear Crawl Alternative
12 substitute exercises that target the same muscles
Switching Downward Punch
Bear Walk
Cross Body Punch Jack
Criss Cross Jack
Forward Punch Toe Tap
Side Punch with Opposite Leg Lift
Side Step Diagonal Punches
Knee Raise Side Jabs
Burpee Long Jump with Push-Up
Mountain Climber Lunge
Kettlebell Hang Clean
Mountain Climber Slide with Towel
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Bear Crawl trains
Primary Deltoid Anterior Quadriceps Rectus Abdominis
Secondary Gluteus Maximus Hamstrings Obliques Serratus Anterior Triceps Brachii
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