Core exercise
Bear Hold
A quadruped hold with your knees hovering just off the floor that builds trunk, shoulder and hip stability.
How to perform it
Start on hands and knees with wrists under shoulders and knees under hips.
Tuck your toes and brace your trunk.
Lift your knees one to two inches off the floor.
Hold the position while breathing steadily.
Coaching cues
- Push the floor away through your hands
- Keep a flat back from head to hips
- Hips level with your shoulders
- Breathe slowly the whole time
Hold for shorter intervals and rest with knees down between.
Lengthen the hold or add slow alternating reaches.
What it trains
Programming
3–4 holds of 20–40 seconds.
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
Core Stability Builder
Multi-directional trunk stability.
Open workout →Posture & Trunk Endurance
Endurance for sustained positions.
Open workout →Balance & Stability
Control through stance changes.
Open workout →15-Minute Busy-Day Workout
A full-body dose in 15 minutes.
Open workout →No-Equipment Home Strength
A complete bodyweight session.
Open workout →Core Progression: Beginner to Advanced
Scalable trunk training.
Open workout →Athletic Bodyweight Conditioning
Strength, stability and conditioning.
Open workout →Get started
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