Bear Plank
Master the bear plank to build core stability and full-body control. This challenging isometric hold strengthens your abs, shoulders, and hips.
- Movement
- Compound
- Force
- Static
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Bear Plank
Description
Start on all fours, then hover your knees one inch off the ground. Maintain this position for the duration of the exercise.
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How to do Bear Plank
- 01Setup
Begin on all fours with your hands directly under your shoulders and knees directly under your hips, maintaining a neutral spine.
- 02Setup
Spread your fingers wide and press your palms firmly into the ground, engaging your lats and shoulders.
- 03
Engage your core, lift your knees just one to two inches off the ground, keeping your shins parallel to the floor.
- 04
Maintain a flat back and keep your hips level, resisting any urge to arch or round your spine.
- 05
Breathe deeply and steadily through your diaphragm, holding this isometric position for the desired duration.
Tips
- Actively pull your belly button towards your spine to maximize core engagement, preventing your hips from sagging or rising too high.
- Imagine balancing a glass of water on your lower back; this mental cue helps maintain a perfectly flat and stable torso throughout the hold.
- Keep your gaze slightly forward or down to maintain a neutral cervical spine, preventing neck strain during the hold.
- Distribute your weight evenly through your hands and toes, pressing through your knuckles to alleviate wrist pressure.
Common mistakes
- Arching or rounding the lower back is a common mistake; fix this by actively engaging your deep core muscles and maintaining a neutral spine throughout the hold.
- Allowing the hips to rise too high or sag too low indicates a lack of core stability; correct this by keeping your knees just an inch or two off the ground and maintaining a consistent hip height.
- Holding your breath can increase tension and reduce endurance; instead, focus on slow, controlled diaphragmatic breathing to maintain oxygen flow and stability.
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Get Ellim — FreeQuestions
Is Bear Plank good for beginners?
Bear Plank is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Bear Plank?
You need Body weight to perform Bear Plank. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Bear Plank?
Actively pull your belly button towards your spine to maximize core engagement, preventing your hips from sagging or rising too high. Imagine balancing a glass of water on your lower back; this mental cue helps maintain a perfectly flat and stable torso throughout the hold. Keep your gaze slightly forward or down to maintain a neutral cervical spine, preventing neck strain during the hold. Distribute your weight evenly through your hands and toes, pressing through your knuckles to alleviate wrist pressure.
What are common mistakes when doing Bear Plank?
Arching or rounding the lower back is a common mistake; fix this by actively engaging your deep core muscles and maintaining a neutral spine throughout the hold. Allowing the hips to rise too high or sag too low indicates a lack of core stability; correct this by keeping your knees just an inch or two off the ground and maintaining a consistent hip height. Holding your breath can increase tension and reduce endurance; instead, focus on slow, controlled diaphragmatic breathing to maintain oxygen flow and stability.
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Dumbbell Complex Push-up Row Clean and Press
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Dumbbell Renegade Row to Squat
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Free · iPhone only · Available on the App Store