Bear Sit
The bear sit is a mobility exercise that specifically targets the hips and lower back. In this position, you sit on the floor with your legs spread wide, knees pointing outward, and feet flat on the ground. Keep your upper body upright while actively opening the hips. This exercise improves the flexibility of the adductors and is ideal as preparation for deep squats or as a complement to other mobility exercises like the 90/90 stretch.
Necessary equipment
Mat
Bear Sit - the correct execution
- Sit upright
- Open the hips to the maximum
- Feet are rotated outward
- Bend your knees about 90 degrees
- Press your elbows against your knees
- Simultaneously build tension with your legs and work against your elbows
- Hold the tension for 10 seconds
- Then release the tension for 5 seconds
Which muscles are trained by Bear Sit?
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