strength · bodyweight
Bear Hold
Static version of the bear crawl — deep core burn.
3 × 20–40 sec 8 minrest 60s
Equipment
bodyweight
Rest
60s between sets
Primary muscles
core
Also works
—
How to do it
- Get on hands and knees, hands under shoulders, knees under hips.
- Lift knees an inch off the floor.
- Brace core and hold, keeping back flat.
- Breathe steadily throughout.
Form cues
- ✓Brace core
- ✓Full range of motion
- ✓Slow, controlled tempo
Common mistakes
- ✗Rushing reps
- ✗Losing tension at the top
Progressions
- Master form → add reps → progress to harder variation