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Core · Beginner

Bear Squat

Quadruped rock-back squat for hip and knee motion while the shoulders and trunk remain actively supported.

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Bear Squat demonstration

Exercise overview

Training details

CoreQuadricepsGlutesShoulders

Equipment

Bodyweight

Sets × reps

3 × 10

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Begin on your hands and feet with your hands under your shoulders and knees hovering just above the floor.
  2. 02Brace your trunk, spread your upper back, and maintain steady pressure through your hands.
  3. 03Push your hips backward toward your heels while keeping both knees off the floor.
  4. 04Pause briefly in the loaded squat position without collapsing through your shoulders.
  5. 05Shift forward to the starting bear position under control and repeat.

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Variations

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Alternatives

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