Bear Hold
Equipment Needed
About This Exercise
A core stability exercise that strengthens the deep abdominals, shoulders, and quads by holding a hovering tabletop position.
How to Perform
- 1
Setup
Start on all fours with your hands directly under your shoulders and knees under your hips. Keep your back flat and your toes tucked under on the floor.
- 2
Lift Your Knees
Engage your core and lift your knees just 1-2 inches off the ground. Your shins should be parallel to the floor. Keep your back flat and avoid rounding or arching.
- 3
Hold the Position
Maintain this hovering position with your knees off the ground. Keep your weight evenly distributed between your hands and toes. Breathe steadily and do not hold your breath.
- 4
Maintain Tension
Hold for the designated time, keeping your core braced, shoulders engaged, and hips level. Focus on staying as still as possible with minimal movement or shaking.
Form Tips
- •Keep your knees hovering only 1-2 inches off the ground
- •Maintain a flat back - do not let your hips pike up or sag down
- •Distribute your weight evenly between hands and toes
- •Breathe steadily throughout the hold
Common Mistakes to Avoid
- •Lifting the hips too high, turning it into a downward dog position
- •Letting the lower back sag toward the floor
- •Holding the breath instead of breathing steadily
- •Shifting too much weight forward onto the hands
Primary Muscles
Secondary Muscles
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