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If you struggle with knee pain, this exercise will help strengthen your legs without hurting your knees.  

Major Muscles Worked

• Quadriceps
• Hamstrings

Other Muscles Worked

• Shoulders
• Calves

Bear Squat Guide

• Kneel on the floor or on a mat, with your feet slightly apart and hands, well pressed on the ground. 
• Now lift your knees off the mat and get in the downward dog position. Keep your legs straight and head between hands.
• Keep your back straight and then bend both knees until they almost touch the floor. Lift your hips and straighten your leg then keep repeating this movement.
• Perform as many reps as possible while maintaining proper form.

Trainer’s Tips  

• Ensure to keep your back straight and neck in its neutral position.
• Before careful when bending your knees to avoid hitting the floor. 
• Increase your pace to get the most out of this exercise.

Benefits of the Bear Squat Exercise

Bear squats are ideal for strengthening the lower body, especially for those with knee pain.

This exercise will also strengthen your upper body as it engages your arms and shoulders.

Lastly, bear squats will improve your hamstring’s flexibility.