Bear Hold
🛡️ Deep Core & Stability · updated September 2026
⏱ 20–30 sec🔁 3 holds📶 beginner🌿 low-impact
Targets: deep core, quiet full-body tension
How to do it
- 1Start on all fours, hands under shoulders, knees under hips.
- 2Tuck the toes and lift the knees 3 cm off the floor.
- 3Hold — flat back, level hips, steady breath.
- 4Lower and rest between holds.
Form tips
- • Only 3 cm up: the smaller the lift, the better the shake
- • Push the floor away
- • Neutral neck
Common mistakes
- • Knees rising high (turns it into a different exercise)
- • Rounding or arching the back
- • Breath holding
