Bear Plank Kickback

Master the Bear Plank Kickback to sculpt your glutes, stabilize your core, and build full-body control.

AdvancedHips Body weight

Movement: Compound
Force: Push
Per set: 30s
Rest: 1 min

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Variations of Bear Plank Kickback

Isolation

Cable Kickback

Hips · Cable

Intermediate

Description

A bear plank kickback is a bodyweight exercise that targets the abs, glutes, and shoulders. The person starts in a bear plank position and then kicks one leg back while maintaining the plank position.

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How to do Bear Plank Kickback

01
Setup
Begin on all fours with your hands directly under your shoulders and knees under your hips. Lift your knees about an inch off the ground, maintaining a flat back.
02
Setup
Engage your core tightly, drawing your navel towards your spine, and ensure your gaze is down between your hands to keep a neutral neck.
03
Keeping your hips level and core braced, extend one leg straight back behind you, squeezing your glute at the top of the movement.
04
Slowly and with control, return the extended leg to the starting bear plank position without letting your knee touch the ground. Alternate legs or complete all reps on one side before switching.

Tips

Focus on initiating the kickback from your glute, not by arching your lower back or using momentum.
Keep your hips square to the ground throughout the movement; avoid rotating your pelvis as you extend your leg.
Breathe steadily: inhale as you prepare, and exhale as you extend your leg, maintaining consistent core tension.
Control the eccentric (lowering) phase of the movement to maximize muscle engagement and prevent momentum from taking over.

Common mistakes

Arching the lower back during the kickback strains the spine; fix this by actively bracing your core and limiting the height of your leg extension.
Rotating the hips to lift the leg higher reduces glute activation; fix this by keeping both hip bones pointing towards the floor.
Letting the knee drop to the floor between reps disengages the core; fix this by maintaining the hovering bear plank position throughout the set.

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Questions

Is Bear Plank Kickback good for beginners?

Bear Plank Kickback is rated advanced. 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 Kickback?

You need Body weight to perform Bear Plank Kickback. 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 Kickback?

Focus on initiating the kickback from your glute, not by arching your lower back or using momentum. Keep your hips square to the ground throughout the movement; avoid rotating your pelvis as you extend your leg. Breathe steadily: inhale as you prepare, and exhale as you extend your leg, maintaining consistent core tension. Control the eccentric (lowering) phase of the movement to maximize muscle engagement and prevent momentum from taking over.

What are common mistakes when doing Bear Plank Kickback?

Arching the lower back during the kickback strains the spine; fix this by actively bracing your core and limiting the height of your leg extension. Rotating the hips to lift the leg higher reduces glute activation; fix this by keeping both hip bones pointing towards the floor. Letting the knee drop to the floor between reps disengages the core; fix this by maintaining the hovering bear plank position throughout the set.