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Instructions
- Start on all fours with hands under shoulders and knees under hips.
- Tuck your toes under and lift your knees about 2 inches off the floor.
- Keep your back flat, core braced, and hips level.
- Hold this position without letting your knees touch the ground.
Technical Tips
- Maintain a neutral spine throughout the hold.
- Keep your shoulders stacked directly over your wrists.
- Avoid sagging or piking your hips.
- Engage your core, glutes, and quads actively.
Breathing Tips
- Inhale deeply before lifting your knees.
- Exhale slowly and steadily while holding the position.
- Maintain controlled breathing throughout to support core engagement.
Medical restrictions
- Lower back pain
- Wrist injuries
- Shoulder instability
- Postpartum recovery without clearance
What muscles does the bear plank work the most?
The bear plank primarily targets the abdominal muscles, particularly the rectus abdominis and obliques, while also engaging the shoulders, back, glutes, and quadriceps for stabilization.
How long should I hold the bear plank for best results?
Aim to hold the bear plank for 20 to 60 seconds per set, depending on your fitness level, focusing on maintaining perfect form throughout the hold.
Is the bear plank better than a regular plank?
The bear plank adds an extra challenge due to the bent knees and reduced stability, making it more effective for engaging deep core muscles and improving balance.
Can I do bear planks every day?
Yes, bear planks can be performed daily as part of a core routine, provided you maintain proper form and allow recovery if experiencing muscle fatigue.
Is the bear plank safe for beginners?
While bear planks are generally safe, they are more suitable for intermediate users; beginners should master the standard plank first to build core stability.
Description
The Bear Plank is a core-stabilizing exercise that builds endurance, strength, and balance using just your body weight. Performed from an all-fours position with the knees hovering slightly above the ground, this static hold activates the entire abdominal region while also engaging the shoulders, back, glutes, and legs. Ideal for developing functional core strength, the Bear Plank promotes proper spinal alignment and trunk control, making it a valuable tool for injury prevention and athletic performance. Unlike traditional planks, the bent-knee position adds intensity by reducing stability and increasing muscle recruitment across multiple joints. This makes it an excellent choice for enhancing total-body coordination and postural awareness. Suitable for intermediate-level practitioners, the Bear Plank can be easily integrated into warm-ups, strength circuits, or mobility routines without the need for equipment.