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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
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.