Bear Plank

Muscles worked

Setup

1. Start on all fours in a quadruped position with your hands directly under your shoulders and knees under your hips.
2. Spread your fingers wide and press your palms firmly into the floor to engage the serratus anterior.
3. Tuck your toes and engage your core to ensure your spine is in a neutral, 'tabletop' position.

How to do it

1. Exhale as you lift your knees approximately 1-2 inches off the floor, keeping your shins parallel to the ground.
2. Maintain a steady, controlled breathing pattern, inhaling into the sides of your ribs while keeping the core braced.
3. Hold the position for the prescribed duration, ensuring your back remains flat and your gaze is slightly ahead of your hands.
4. Gently lower your knees back to the floor with control to complete the repetition.

Form checklist

• Keep knees hovering just 1-2 inches off the floor; do not let the hips rise too high.
• Maintain a flat back and avoid arching the lower back or rounding the shoulders.
• Push actively through the palms to keep the space between the shoulder blades wide.
• Keep the neck neutral by looking at a spot on the floor about 6 inches in front of your hands.

Pro tips

• Create 'internal tension' by imagining you are trying to pull your hands and toes toward each other without actually moving them.
• Focus on pushing the floor away to maximize recruitment of the serratus anterior and shoulders.

Make it harder

• Perform alternating shoulder taps while keeping the hips and torso perfectly still.
• Incorporate 'Bear Crawls' by moving forward and backward while maintaining the low knee hover.

Frequently asked

What muscles does the bear plank work?

The bear plank primarily targets the abs, erector spinae, and obliques, and also works the deltoids, glutes, and quadriceps as secondary muscles.

What equipment do you need for the bear plank?

The bear plank requires no equipment — just your body weight.

Is the bear plank good for beginners?

Yes. The bear plank is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Cat StretchBeginner · abs, erector spinae, and obliques
• Down To Upward DogIntermediate · abs, erector spinae, glutes, hip flexors, obliques, and quadriceps
• Dumbbell Front Plank Arm Leg RaiseIntermediate · abs, erector spinae, and obliques
• Front Plank To Toe TapIntermediate · abs, adductors, erector spinae, hamstrings, obliques, pectorals, and trapezius