Bear Crawls for Single Parents: The Hallway Race

Some evenings, the kids have more energy than the whole house can hold, and you have almost none. You cannot get out to a class, it is dark and raining, and you need something that burns off their energy while doing you some good too. Enter the hallway bear crawl race. Bear crawls for single parents are one of my favourite “two birds, one stone” exercises: a proper full-body workout for you, and a game the kids will beg to play again.

You crawl on your hands and feet with your knees just off the floor. It looks silly, it is surprisingly hard, and children find it hilarious watching a grown-up do it. Here is how to do it properly, how to look after your wrists and shoulders, and a 3-week plan to get better at it.

What bear crawls actually train

A bear crawl works your shoulders, your core, your thighs and your coordination all at once. Your core has to stop your hips swaying as you move opposite hand and foot. Your shoulders carry a good share of your bodyweight. And your brain has to keep the pattern in order, which is harder than it sounds when a five-year-old is shouting “GO FASTER”.

There is no equipment and no jumping, and a hallway is all the space you need. If you want more floor-based moves for your middle, my post on core exercises for beginners is a good companion.

How to do a bear crawl properly

1. Start on your hands and knees. Hands under shoulders, knees under hips.
2. Tuck your toes under and lift your knees about a fist’s height off the floor. Your back should be flat, like a table you could balance a cup of tea on.
3. Move your right hand and left foot forward a short distance at the same time.
4. Then your left hand and right foot.
5. Keep your knees low and your hips level. Small steps beat big ones.

Cue to remember: “Low knees, quiet hips, small steps.” If your bottom shoots up into the air, you have turned it into a much easier move. Bring the knees back down.

Looking after your wrists and shoulders

This is the bit most videos skip, and it is where most adults get sore. A lot of us have not put weight through our hands since primary school PE.

Wrists

• Warm them up first. On hands and knees, gently rock your weight forward and back over your hands 10 times. Then circle your wrists both ways.
• Spread your fingers wide and grip the floor slightly with your fingertips. This takes pressure off the heel of your hand.
• Use fists or push-up handles if flat hands hurt. Keeping your wrist straight often solves the problem.
• Try a carpet or rug rather than hard floorboards at first.

Shoulders

• Push the floor away. Do not let your chest sink between your shoulder blades.
• Keep your shoulders stacked over your hands. If your hands drift far in front, your shoulders take far more load.
• Keep your elbows soft, not locked out hard.

If you feel a sharp pain in a wrist or shoulder, stop. A dull burn from working muscles is fine. Pain in a joint is not. If you have a wrist, elbow or shoulder injury, check with your GP or a physio before starting.

The hallway race: how to play

Here is the game I suggest to parents in my classes. It works with kids from about three upwards.

• Set a start and finish line. A tea towel at each end of the hallway is fine.
• Handicap yourself. Kids bear crawl. You do a bear crawl with your knees kept low the whole way, or you go backwards. Everyone wins sometimes.
• Relay version. With two kids, they each race one length and tag you for the next.
• Sock carry. Balance a rolled-up sock on your back. If it falls, back to the start. This stops you rushing and keeps your back flat.
• Animal mix-up. Call out a different animal for each length: bear, crab, frog, inchworm.

For a full set of these, see my upcoming guide to animal walks for kids, and for more rainy-evening ideas, try my post on indoor games to keep kids active.

Clear the hallway of shoes, school bags and stray toy cars before you start. Children crawl fast and do not look where they are going.

A 3-week plan: bear crawls for single parents

Do this 2 or 3 times a week, either on its own or as part of a race night.

Week 1: the hover

• Bear hold: on hands and toes, knees hovering. Hold 15 to 20 seconds, 4 times, resting 30 seconds between.
• Bear shoulder taps: in the hover, lift one hand to touch the opposite shoulder. 10 taps, 3 sets.

Week 2: short crawls

• Crawl 4 steps forward, 4 steps back. Repeat for 30 seconds. 4 rounds.
• Keep the knees low throughout. Quality over speed.

Week 3: distance and direction

• Crawl the length of the hallway and back. 5 lengths with 30 seconds rest between.
• Add sideways crawls: 4 steps left, 4 right. Great for shoulders.
• Finish with one race against the kids.

Who should take it easy

Bear crawls load your wrists and your tummy. If you are pregnant, have recently had a baby, have a tummy gap (diastasis recti) or have wrist problems, check with your GP or a physio first. After birth, wait until your GP has given you the all-clear, usually at around 6 to 8 weeks, as explained on the NHS page about your 6-week postnatal check.

Where a bootcamp class fits

Bear crawls are a regular part of my classes because they warm everyone up fast and quickly show who has been practising. In the SYP Recharge energy and focus class we use crawling patterns in short bursts to wake up tired bodies without heavy impact. For more on fitting exercise around solo parenting, have a read of my main single parent fitness guide.

FAQs

Are bear crawls good for beginners?

Yes, if you start with a static bear hold and short crawls. They scale easily, so beginners and fitter people can both find them challenging.

Why do bear crawls hurt my wrists?

Usually because your wrists are not used to bearing weight. Warm them up, spread your fingers, try fists or a softer surface, and build up gradually. If pain is sharp or lasting, see a GP or physio.

How long should I bear crawl for?

Start with 20 to 30 seconds at a time and build towards a minute. Several short sets beat one long, sloppy one.

Do bear crawls work your abs?

Yes. Your deep core muscles work hard to keep your back flat and hips level as you move, which is why they feel so tough.

Book your first class

When you have cover for an hour, come and crawl with grown-ups for a change. SYP Bootcamp runs 45-minute small-group classes in Archway N19, max 10 people, £15 a class, indoors and suitable for all fitness levels. Book your £15 class here or call or WhatsApp me on 07301 512215. If you would prefer sessions that fit exactly around your own week, take a look at private personal training in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.