Bear Hold to Walkout
The Bear Hold to Walkout mainly works the core, with help from the shoulders and quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Bear Hold to Walkout Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Front Shoulder (anterior deltoid); Quads (quadriceps femoris)
How to do the Bear Hold to Walkout
Setup
Begin on your hands and knees in a tabletop position. Lift your knees slightly off the floor, keeping your back flat and your shins parallel to the ground. This is the Bear Hold position.
Movement
From the Bear Hold, slowly walk your hands forward, keeping your core engaged and hips stable.
Extend your body fully into a standard High Plank (Push-up) position.
Pause briefly in the plank, then reverse the movement by walking your hands backward to return to the starting Bear Hold position.
Keep your hips as level as possible throughout the movement to maximize stability and abdominal tension.
Form Tips
Core Stability: Avoid excessive side-to-side hip rocking.
Neutral Spine: Ensure your back stays flat rather than rounding or arching during the transition.
Controlled Tempo: Move deliberately to maintain tension in the muscles throughout the entire range of motion.
Bear Hold to Walkout FAQs
What muscles does the Bear Hold to Walkout work?
The Bear Hold to Walkout mainly works the core, with help from the shoulders and quads. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Bear Hold to Walkout?
None. The Bear Hold to Walkout is a bodyweight exercise, so you can do it anywhere.
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