Bear Squat

Bear Squat Exercise Description

The bear squat is a bodyweight, closed‑chain movement that blends a hovering quadruped “bear” position with a hip‑up squat into a pike. It trains trunk bracing and scapular stability while coordinating hip flexion/extension and knee extension under light, full‑body load. Primary muscles include the quadriceps and gluteus maximus as you move out of the hover, with the hamstrings and calves contributing as the hips rise; the deltoids and serratus anterior stabilize the shoulders, and the abdominals maintain a neutral spine. Because the hands and feet stay fixed on the floor without external load, the pattern reinforces midline control, shoulder loading tolerance, and controlled range through the hips and ankles. It’s a precise way to practice whole‑body tension and positioning that carries over to other squat and hinge variations.

Muscle Groups: Glutes, Hips, Quads
Target Muscles: Gluteus Maximus, Vastus Lateralis
Assisting Muscles: Biceps Femoris - Long Head, Soleus
Stabilizing Muscles: Deltoid - Anterior, External Obliques, Serratus Anterior, Transversus Abdominis
Body Area: Lower Body
Body Parts: Hips, Legs, Upper Legs
Body Surface: Back, Side
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Hip Extensors, Knee Extensors
Joint Involvement: Multi-joint
Muscle Location: Glutes, Outer Quad
Movement Direction: Other
Muscle Position: Lateral, Posterior
Gender: Female

How To Do The Bear Squat Exercise

‘- Start on hands and knees: wrists under shoulders, knees under hips, toes tucked, fingers spread.
– Press the floor away to lightly protract the shoulder blades; set a neutral spine and brace the abdomen.
– Hover both knees 2–5 cm off the floor, keeping hips level and neck neutral.
– Push through your hands and toes to send hips up and back into a pike; keep arms straight and ribs stacked over the pelvis.
– Straighten the knees as far as control allows while keeping the spine long; reach heels toward the floor without forcing contact.
– Keep weight balanced between hands and feet; avoid shrugging the shoulders toward the ears.
– Maintain head between upper arms with eyes toward the floor.
– Reverse under control: bend the knees and lower the hips to return to the hovering bear, avoiding lumbar sag.
– Breathe steadily and keep abdominal tension throughout each transition.

Bear Squat Tips

‘- Set up with wrists under shoulders, knees under hips, toes tucked, and fingers spread.
– Gently press the floor away to lightly protract the shoulder blades before you move.
– Maintain a neutral spine and braced abdomen from the hover through the pike and back.
– Hover the knees only 2–5 cm off the floor, keeping hips level and neck neutral.
– As you send hips up and back, push evenly through hands and toes with arms straight.
– Keep ribs stacked over the pelvis and the spine long as the hips rise.
– Straighten the knees only as far as you can while maintaining control and spinal alignment.
– Balance weight between hands and feet and avoid shrugging the shoulders toward the ears.
– Return to the hover under control, bending the knees and lowering the hips without letting the low back sag.
– Breathe steadily while keeping consistent abdominal tension throughout each transition.

Bear Squat Beginner Introduction

The bear squat is a ground-based bodyweight exercise that blends a low, hovering crawl with a hips‑high squat pattern. The movement shifts the body from bent knees and level hips into a folded position where the hips rise and the legs work toward straightening. Throughout this transition, the arms stay long and planted, giving the shoulders and chest a steady base to support the body.

This pattern challenges the quads and glutes as the body drives out of the hover, with the hamstrings and calves working more as the hips lift. The abs stay active to support a long, organized back, while the shoulders and upper body resist collapsing toward the floor. With both hands and feet grounded and no added weight, the exercise highlights balance between upper and lower body, consistent tension through the core, and deliberate movement at the hips and ankles. It serves as a precise way to rehearse the strength and control needed for other squat and hip‑hinge variations.