Bear squats
Bear Squats are a bodyweight exercise that combines strength, flexibility and balance. This exercise focuses on strengthening the core, legs and shoulders while improving mobility in the hips and ankles. Bear Squats are ideal for those who want a full-body workout without the need for equipment.
Correct Performance of Bear Squats
Follow these steps to perform the exercise correctly:
- Start on all fours with hands placed under shoulders and knees under hips.
- Lift your knees a few centimeters off the floor so you balance on your hands and toes and engage your core muscles.
- Push your hips up and back and straighten your legs so that your body forms an inverted V shape, similar to a downward dog position.
- Lower your hips back to the starting position with controlled movements.
- Repeat for the desired number of repetitions.
Common Mistakes to Avoid
To get the most out of the exercise, avoid the following mistakes:
- Sway in the back: Make sure to keep the back neutral and avoid overextending the lower back.
- For fast movements: Perform the exercise at a controlled pace to ensure proper technique and avoid injury.
- Inadequate Core Stabilization: Keep the core muscles engaged throughout the movement to maintain balance and control.
Modifications and Variations
Adapt the exercise to your level:
- Beginners: Keep the knees closer to the floor and reduce the range of motion to make the exercise easier.
- Advanced: Add a push-up in the starting position to increase the intensity and strengthen the upper body further.
Number of Repetitions and Sets
Perform 2-3 sets of 10-15 repetitions, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.
Breathing
Inhale as you prepare the movement and exhale as you push your hips up. Controlled breathing helps to maintain the rhythm and stability of the exercise.
Video Demonstration
Watch this video for a visual guide to properly performing Bear Squats: