Exercise Guide
Bear Plank
A plank on hands and toes with the knees hovering an inch off the floor. Shorter lever than a full plank, far more demanding than it looks.
BeginnerStrengthStaticIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Core
Equipment
Bodyweight
Difficulty
Beginner
Category
Strength
Force
Static
Mechanic
Isolation
Secondary Muscles
QuadsShoulders
How to Perform
- 1
Start on all fours with your hands under your shoulders and knees under your hips.
- 2
Tuck your toes and brace your core.
- 3
Lift your knees a couple of centimetres off the floor and hold them there.
- 4
Keep your back flat and breathe steadily for the duration.
Tips
- ★Push the floor away to keep your upper back from sinking between the shoulder blades.
- ★A hovering knee is enough. Lifting higher turns it into a different exercise.