Struggling with back pain, poor posture, or a core that feels weak? Want better balance, strength, and movement in daily life? The bear hold is a simple, effective exercise that can help. At Simply Physio, we teach the bear hold to build core strength safely, supporting your back, improving posture, and making everyday tasks like lifting, walking, and sitting feel easier.
What is the bear hold?
The bear hold is an exercise where you hold your body in a crawling position with your knees lifted slightly off the ground. It strengthens your core muscles, including your stomach, lower back, and hips, the muscles that act like the body’s natural belt: protecting your spine, supporting your posture, and letting you move with ease.
Benefits of the bear hold
- Stronger core: activates deep core muscles that help protect your back
- Better posture: holding your spine neutral improves alignment
- Improved balance: challenges your stability in a controlled way
- Shoulder stability: builds strength in your shoulders and upper body
- Adjustable for many levels: hold time and position can match your ability
How to do the bear hold
No equipment needed, just a mat or soft surface.
- Start on all fours, hands under your shoulders, knees under your hips.
- Tuck your toes to prepare to lift your knees.
- Lift your knees 1–2 inches off the floor, keeping your back flat and core tight.
- Hold the position, head in line with your spine, looking down, breathing steadily.
- Keep your hips level, not rising too high or sagging down.
- Start with 10–15 second holds and work up to 30 seconds as you get stronger. Repeat 3–5 times, resting between sets.
Bear hold vs. plank
Both are solid core exercises, but they work the body differently. The bear hold is easier on your wrists and shoulders, stays lower to the ground, and activates deep core and hip muscles. The plank is more demanding on your shoulders and upper body, sits higher off the ground, and works the whole body. If you have wrist or shoulder discomfort, the bear hold can be a safer way to build core strength before progressing to planks.
Mistakes to avoid
- Hips too high: reduces core activation. Keep hips low and level.
- Sagging back: keep your back flat and core tight.
- Holding your breath: breathe steadily throughout.
- Neck out of alignment: keep your head in line with your spine.
If you feel discomfort or strain, reset your position and try again.
Modifications and progressions
Easier: keep your knees on the floor to practice the position before lifting. Standard: lift your knees 1–2 inches and hold steady. Harder: gently tap one foot back or lift one hand to challenge your stability.
How often should you do it?
Start with 2–3 times per week, added to a warm-up, core routine, or home exercise program. As your core strength improves, increase the hold time and number of sets.
Real results we’ve seen
One patient came to Simply Physio with low back pain from sitting at a desk all day. We added the bear hold to her plan, and within weeks her posture improved and her back pain eased. Another patient wanted to return to running but struggled with hip and core weakness; the bear hold helped her build the stability to get back to running pain-free.
When to seek help
The bear hold is safe for most people, but reach out if you have sharp pain during or after the exercise, your pain increases after trying it, or you’re unsure whether it’s appropriate for your condition. We’ll guide you through proper technique and adjust it to your needs.