Bear squat are a favorite exercise for many athletes, including myself, and definitely you too, since it’s clear you’re getting into it!
It’s a workout that targets a variety of muscles, with a special focus on the quadriceps. Yes, you’ll feel them working, and that’s the enjoyable part of this exercise.
It’s great to occasionally include this type of exercise in your routine, especially if done before intense activities that require some muscle flexibility.
This exercise can help warm up your muscles and prepare them for compound exercises like barbell squats, snatches, and even the dreaded deadlift.
In this guide, you’ll learn everything about bear squats – how to do them correctly, the benefits, common mistakes to avoid, the targeted muscles, and how to integrate them into your workout routine. Enjoy the burn!
Named the bear squat because you place your hands and feet together on the ground, starting the squat in a bear-like position.
Pressing on your thigh muscles and arms, you lift your body until your hands and feet are well extended. Then, you lower until your knees are close to the ground.
This exercise is a challenge, incorporating even more muscles. Here, we’re talking about engaging the core, arms, and shoulders.
As well as focusing on the quadriceps and hamstrings, These are the primary muscles targeted, staying tense throughout the exercise.
Starting Position:
Alignment:
Lift Hips:
Extend Arms:
Hold and Engage:
Return to Bear Position:
Repeat:
There’s no workout without benefits, and the bear squat is no exception! Here are several perks to doing bear squats:
Joint Engagement:
Leg Strengthening:
Coordination and Balance:
Muscle Endurance:
Quadriceps: Located at the front of the thigh.
Hamstrings: Located at the back of the thigh.
Glutes (Buttocks): Muscles of the buttocks.
Calves: Muscles of the lower leg.
Core Muscles: Engaged for stability and balance.
The key difference between the bear squat and other squat variations lies in the starting position.
While traditional squats begin from a standing position, the bear squat starts on all fours, resembling a bear’s stance.
This unique setup engages different muscles and offers a distinct challenge compared to regular squats, that’s mean bear squats tend to engage upper body muscles too.
Warm-up:
Bear Squats: 4. Bear squats – 3 sets of 12-15 reps
Complementary Exercises: 5. Push-ups – 3 sets of 10-12 reps
Integrate Bear Squats: 8. Bear squats (again) – 2 sets of 10-12 reps
Featured Image and Video Credit to : W10 Personal Training Gym
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