Core · Regular
Bear Hold
An all-fours hold with your knees hovering just off the floor, building core bracing and shoulder stability.
Demo by Maya, an AI coach.
- Works
- abs; also quads, shoulders
- Kit
- Mat
- Dose
- 30 seconds
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Kneel on all fours with hands under shoulders and knees under hips, tuck your toes, then lift your knees about an inch off the mat.
While you move
- Knees just an inch up
- Back flat as a table
- Push the floor away
- Breathe behind the brace
Avoid
- Lifting your hips higher than your shoulders
- Rounding or arching your back
- Holding your breath
Take care if you have trouble with your wrists.