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Exercise overview
Training details
CoreQuadricepsGlutesShoulders
Equipment
Bodyweight
Sets × reps
3 × 10
Rest
45 sec
How to perform it
Step-by-step instructions
- 01Begin on your hands and feet with your hands under your shoulders and knees hovering just above the floor.
- 02Brace your trunk, spread your upper back, and maintain steady pressure through your hands.
- 03Push your hips backward toward your heels while keeping both knees off the floor.
- 04Pause briefly in the loaded squat position without collapsing through your shoulders.
- 05Shift forward to the starting bear position under control and repeat.
Use this exercise in a plan