Bear Squat | Illustrated Exercise Guide

Primary muscles: Quads
Secondary muscles: Core, arms, shoulders, calves
Equipment: No equipment

Bear Squat Instructions

1. Get down on your hands and knees, with your wrists under your shoulders and your knees hip-width apart.
2. Straighten your legs and lift your hips toward the ceiling.
3. Return to the starting position and repeat until the set is complete.

Proper Form And Breathing Pattern

Keep your back, head, and neck in a neutral position and maintain your upper body stable. Breathe out as you straighten your legs and lift the hips, and keep the movement in your knee joints. Inhale as you return to the starting position.

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Exercise Benefits

The bear squat is a low-impact full body exercise that strengthens several muscles simultaneously and improves your posture and flexibility. This exercise helps to tone and sculpt your thighs, strengthens the hips, tightens your core, and elongates the spine.

Bear Squat Demonstration

Sets And Reps

Start slowly with 1 or 2 sets of 10 to 12 repetitions and, once you’re comfortable with your form, increase the number of sets and reps. Mix bear squats with squat jacks and sumo squats to keep your workouts fresh and challenging.

Calories Burned

To calculate the number of calories burned doing the bear squat, enter your weight and the duration of the exercise:

Related Lower Body Exercises

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Advanced bridge
Gate swings
Rolling squat
Plie squat calf raise

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