Core exercise
Alternating Bear Reach
A bear hold with alternating forward reaches that challenges your core to keep the hips still while the arms move.
How to perform it
Set up on hands and knees with wrists under shoulders and knees under hips.
Lift your knees to hover just off the floor.
Reach one arm forward without letting your hips shift or rotate.
Return the hand to the floor and reach with the other arm.
Coaching cues
- Hips stay level as you reach
- Push the floor away with the support hand
- Move slowly and deliberately
- Keep breathing through each reach
Keep the knees on the floor while you reach.
Hold each reach for two seconds or reach further forward.
What it trains
Programming
6–10 reaches per side, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Put it to work
Workouts that use this exercise
Get started
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