Bear Hold Leg Lift

0.0s / 8.9s

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Trans. Abdominis
55%
Obliques
30%
Quads
20%
Serratus Anterior
20%
Glutes
15%
Deltoids
15%

Trans. Abdominis 55% · Serratus Anterior 20% — deep, not shown on the figure

Sets

2

Reps

6 lifts per leg

Hold

1–2 sec per lift

Rest

60–90 sec

▶ Guided session · 2 × 6 lifts per leg

The lift is tiny on purpose — a big kick just swings the hips. If the knees drop or the back pikes, rest and restart.