Bear Squat

Bear squats are a dynamic bodyweight exercise that strengthens the whole body with a particular focus on the quadriceps, glutes, core muscles and hips. Providing a good mix of strength and mobility, this exercise is ideal for improving hip mobility and flexibility, while activating the upper body by engaging the shoulders and arms. Bear squats can be included as part of a full-body workout or as a warm-up exercise.

Correct form and technique

How to perform bear squats with the correct technique:

  1. Start in a bear crawl position with your hands and feet on the ground, knees slightly off the floor and hips raised.
  2. Lower your hips towards your heels, while keeping your hands on the ground and your knees slightly above the floor.
  3. Push yourself back to the starting position by raising your hips up towards the ceiling.
  4. Repeat the movement at a controlled pace, making sure your knees stay off the ground throughout the exercise.

Focus on keeping your back straight and your core engaged to maximize the effect of the exercise.

Common errors

Here are some common mistakes to avoid:

  • Lowered Hips: Make sure your hips stay raised in the starting position to keep your core engaged and your back straight.
  • Improper knee alignment: Avoid letting your knees come into contact with the floor. Keep them floating to maintain tension in the muscles.
  • For quick execution: Perform the exercise slowly and controlled to get the maximum benefit from the muscle activation.

Modifications and variations

Adapt the exercise to your level:

  • Beginners: Start by lowering your hips less to reduce the stress on your hips and knees until you get stronger.
  • Advanced: Perform the exercise in a circuit with other dynamic exercises or add weights for extra resistance.

Number of repetitions and sets

Perform 10-12 repetitions in 2-3 sets , depending on your training level. Increase the number of repetitions as you become more comfortable with the exercise.

Breathing technique

Inhale as you lower your hips down towards your heels, and exhale as you push yourself back up to the starting position. Controlled breathing movements will help stabilize the body and maintain balance.

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