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