Bear Plank
Bear Plank is a isometric strength – four-point trunk support exercise involving Transversus abdominis, Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Transversus abdominis, Rectus abdominis
- Secondary muscles
- Quadriceps, Anterior deltoid
- Exercise type
- Isometric strength – four-point trunk support
Exercise technique
- Setup
Place your hands under your shoulders and your knees under your hips.
- Feet
Tuck your toes into the mat to establish forefoot support.
- Trunk
Keep your back flat and brace your abdomen lightly.
- Lift
Lift your knees only a few centimeters off the floor.
- Distribution
Press evenly through your hands and feet; do not shift your weight backward.
- Hold
Breathe calmly without changing knee height.
- Lower
Place your knees quietly onto the mat.
Key technique points
- Keep your knees under your hips.
- Push the floor away with your palms.
- Keep the knee hover low.
- Keep your shoulders over your hands.
- Keep your neck in line with your back.
- Do not arch your lower back.
Common mistakes
Raising the hips
Do not turn the bear plank into an inverted V as you lift your knees.
Lifting the knees too high
Do not rise unnecessarily far from the floor and change your torso angle.
Sitting back
Do not shift your weight onto your feet and unload your hands.
Bending the elbows
Do not let your shoulder girdle drop and weaken the position.
Lifting the head
Do not extend your neck to look forward.
Banging the knees down
Do not collapse onto the floor at the end of the hold.
Frequently asked questions
Bear Plank: why is “Raising the hips” a mistake?
Do not turn the bear plank into an inverted V as you lift your knees.
Bear Plank: why is “Lifting the knees too high” a mistake?
Do not rise unnecessarily far from the floor and change your torso angle.
Bear Plank: why is “Sitting back” a mistake?
Do not shift your weight onto your feet and unload your hands.
Bear Plank: why is “Bending the elbows” a mistake?
Do not let your shoulder girdle drop and weaken the position.
Bear Plank: why is “Lifting the head” a mistake?
Do not extend your neck to look forward.
Bear Plank: why is “Banging the knees down” a mistake?
Do not collapse onto the floor at the end of the hold.
What should I focus on when doing Bear Plank?
Keep your knees under your hips. Push the floor away with your palms. Keep the knee hover low. Keep your shoulders over your hands. Keep your neck in line with your back. Do not arch your lower back.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.