The Bear Squat: A Full-Body Strength Training Exercise

The bear squat is a strength training exercise that you’ll love because of how effective it is. It’s often included in training programmes based on HIIT (High Intensity Interval Training). In a study published in 1996 in Medicine & Science in Sports & Exercise, Doctor Izumi Tabata demonstrated that this training method triggers a higher metabolic response than when doing regular endurance exercises because it burns more calories. This is why your FizzUp online fitness trainer recommends short and intense training sessions.

How to do an effective and complete bear squat

Taken from the traditional squat, the bear squat is a simple exercise, yet it requires basic technique, energy, balance and coordination. Let your FizzUp online fitness trainer guide you through the perfect and effective bear squat.

  • Start on your hands and knees with your hands positioned about 20 inches from your knees.
  • Next, the idea is to form a triangle with your body and the floor. To do this, lift your buttocks and put your head between your shoulders so that you can see your feet. When you straighten your legs, your heels should come close to the floor without necessarily touching it.
  • Once in this position, go back to the starting position: arms and back straight and parallel to the floor and knees bent. As soon as your knees come close to the floor again, continue the set with another repetition.


Common mistakes and tips on how to avoid them from the FizzUp online fitness trainer

If you want to do a proper bear squat, avoid falling into the trap of these common mistakes. Make sure to not bend your arms and arch your back by following these tips that will help you execute the movement perfectly, for effective strength training and better results:

  • Adopt the correct starting position: Ideally, you should be on your hands and knees, both shoulders­width apart.
  • Keep your back straight: During the entire exercise, it’s important to keep your back straight so that you engage your abdominals. This will prevent you from dipping or arching your back.
  • Straighten your arms: Keep your arms as straight as possible, even as you come back down, when your arms need to resist the force exerted by your body weight.

“The signs of a good bear squat are: tension in the legs while in the raised position, abdominal contraction and resistance against your arms as you return to the lowered position.”

Which muscles does a bear squat work?

The bear squat is a multi­joint strength training exercise that works several muscle groups synergistically. With this full­body exercise, you’ll work many muscles at the same time, which is ideal for developing coordinated and balanced muscle function.

The bear squat predominantly works the leg muscles such as the quadriceps and calves, the arm and shoulder muscles such as the deltoids and brachioradialis (forearm muscle) and the abdominal muscles such as the transverse and rectus abdominis.



Fun variations to keep you motivated

If you want to find new ways to have fun and keep your motivation up, try the many squat variations:

  • Traditional squats: The squat involves pretending to sit and then standing back up. It’s perfect for building your thigh muscles.
  • Squat jumps: This variation combines a squat with a jump. It’s a cardio exercise that evenly builds your leg muscles.
  • Pistol squats: the most complex variation. It involves doing squats on just one leg. Will you step up to the challenge?

Bear squats : complete strength training and other benefits

As a multi­joint exercise, the bear squat is good for developing a balanced and coordinated musculature thanks to how it simultaneously works several muscle groups. This is a perfect form of training for improving your posture and protecting yourself against muscle and joint pain. Doing squats regularly tones and builds muscles in your thighs. You’ll be surprised by the results. Even though it’s not the main goal of the bear squat, you’ll also become more flexible in your legs and back, which you’ll easily feel as you progress with the exercise.

With FizzUp online fitness training, you can train wherever you want, whenever you want. Short and intense workouts based on a variety of exercises guarantee fast and surprising results. Challenge yourself with our full­body strength training programme and try the bear squat in addition to many other motivating exercises.

Further reading

Join the 7 million users already registered on FizzUp

Join us