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.
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
The exercise Bear Sit is intended to be used as a mobility exercise.
Which muscles are trained by Bear Sit?
Primary trained muscles for Bear Sit
Hipflexors - The hip flexors, including the iliacus and psoas major muscles, allow you to bend your leg and torso forward.
Hamstrings - The hamstrings are muscle groups located at the back of your thigh. They help you bend your knee and extend your hip.
Secondary trained muscles for Bear Sit
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
Adductors - The adductors are muscle groups in the thigh that help bring your legs together. They stabilize your pelvis while walking and standing and also assist in movements like crossing your legs.
Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.
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