Bear Hold
The bear hold is a bodyweight isometric exercise targeting the abs and core stabilizers. By hovering the knees just above the ground in an all-fours position, this movement builds deep core strength, shoulder stability, and body awareness.
How to do it
- Start on all fours with your hands directly under your shoulders and knees directly under your hips.
- Tuck your toes under and lift your knees just a few centimeters off the ground.
- Keep your back flat, core braced, and hold this position.
- Maintain steady breathing and avoid letting your hips rise or sag.
- Hold for the desired duration.
Form cues
- Stack your hands directly beneath your shoulders.
- Keep your knees hovering just a few centimeters off the floor.
- Draw your belly button inward to brace your core.
- Keep your back flat like a tabletop from head to tailbone.
Breathing: Inhale deeply through your nose, then exhale slowly and steadily through your mouth while maintaining the core brace.
Common mistakes
- Lifting hips too high turns the exercise into a pike and reduces core engagement.
- Dropping or sagging the lower back places unnecessary stress on the spine.
- Holding your breath prevents steady oxygen flow and tires you out faster.
Muscles worked
Primary: abs. Secondary: shoulders, quads, lower back.
Suggested sets & reps
Get fitter
3 sets of 30 second holds, rest 60 seconds
Lose weight
3 to 4 sets of 20 to 30 second holds, rest 45 seconds
Build muscle
3 to 4 sets of 30 to 45 second holds, rest 60 seconds
Easier, harder & alternatives
Take care if…
- If you feel wrist discomfort, ease off or perform the movement on your fists or forearms.
- If you feel sharp lower back pain, stop immediately and choose a gentler core option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel the bear hold?
You should feel your abdominal muscles working hard, along with mild tension in your shoulders and quads.
How high should my knees be?
Just a couple of centimeters off the ground. The lower they are, the more effective the core engagement.
Can I do this exercise every day?
Yes, but 2 to 3 times per week is plenty for beginners to build foundational core strength safely.