Bear Hold with Arm Extension
Challenge your core stability and upper body control with the Bear Hold with Arm Extension. This intense move builds total-body tension while keeping your hips level and spine neutral.
The Bear Hold with Arm Extension mainly works the core, with help from the shoulders and quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Bear Hold with Arm Extension Muscles Worked
Primary
Deep Core (transverse abdominis); Obliques
Secondary
Abdominals (rectus abdominis); Front Shoulder (anterior deltoid); Quads (quadriceps femoris)
How to do the Bear Hold with Arm Extension
Setup
Start in a tabletop position on your yoga mat, with hands directly under your shoulders and knees under your hips.
Tuck your toes and lift your knees just an inch or two off the floor, keeping your back flat (parallel to the ground).
Execution
Maintain the hover: Keep your hips level with your shoulders and engage your core tightly throughout the entire movement.
Extend the arm: Slowly reach one arm forward, extending it straight out until it is aligned with your torso. Focus on keeping your hips and shoulders perfectly square to the floor.
Control the return: With deliberate control, lower the hand back to the starting position without dropping your knees or shifting your weight excessively.
Repeat: Perform the next repetition by extending the opposite arm. Ensure you maintain the hover phase for the duration of the set.
Key Tips for Success
Minimize Movement: The goal is to avoid swaying your hips side-to-side. Imagine balancing a glass of water on your lower back.
Breathing: Maintain steady, controlled breathing, even when your core is under maximum tension.
Bear Hold with Arm Extension FAQs
What muscles does the Bear Hold with Arm Extension work?
The Bear Hold with Arm Extension mainly works the core, with help from the shoulders and quads. The main muscles are the transverse abdominis and obliques.
What equipment do you need for the Bear Hold with Arm Extension?
None. The Bear Hold with Arm Extension is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.