Bear Hold Knee-To-Elbow
The Bear Hold Knee-To-Elbow mainly works the core, with help from the shoulders, glutes & hips and quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Bear Hold Knee-To-Elbow Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Front Shoulder (anterior deltoid); Glutes (gluteus maximus); Quads (quadriceps femoris)
How to do the Bear Hold Knee-To-Elbow
Starting Position
Begin in an all-fours position on your mat.
Place your wrists directly under your shoulders and your knees directly under your hips.
Tuck your toes and lift your knees approximately two inches off the floor, keeping your back flat and your weight evenly distributed.
Movement
From the starting position, extend one leg back and up toward the ceiling while maintaining the hover of your opposite knee.
In a controlled motion, bring the extended knee forward and across to make contact with the opposite elbow, focusing on the squeeze in your midsection.
Return to the starting hovering position and repeat the movement on the same side or alternate legs as desired.
Keep your hips as level as possible throughout the movement to maximize core activation.
Bear Hold Knee-To-Elbow FAQs
What muscles does the Bear Hold Knee-To-Elbow work?
The Bear Hold Knee-To-Elbow mainly works the core, with help from the shoulders, glutes & hips and quads. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Bear Hold Knee-To-Elbow?
None. The Bear Hold Knee-To-Elbow is a bodyweight exercise, so you can do it anywhere.
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