Bear Plank Kickback

Muscles worked

Setup

1. Start on all fours with your hands directly under your shoulders and knees under your hips.
2. Tuck your toes and lift your knees 1-2 inches off the floor, keeping your back flat and shins parallel to the ground.
3. Engage your core and push through your palms to create a stable base.

How to do it

1. While maintaining the hover, exhale and lift one foot off the floor, kicking it back and upward until your leg is fully extended.
2. Squeeze your glute at the top of the movement, ensuring your hips stay square to the floor and do not rotate.
3. Inhale as you slowly return your knee to the hovering starting position without letting it touch the ground.
4. Alternate legs for the next repetition, maintaining a controlled 2-1-2 tempo (2 seconds out, 1 second hold, 2 seconds back).

Form checklist

• Keep your knees hovering only 1-2 inches off the floor throughout the entire set.
• Maintain a neutral spine; do not let your lower back arch as you kick back.
• Keep your neck in line with your spine by looking at a spot on the floor just ahead of your hands.
• Ensure your weight remains centered and your hips don't shift side-to-side.

Pro tips

• Imagine a glass of water sitting on your lower back; your goal is to move your legs without spilling a drop.
• Focus on driving through the heel rather than the toes to maximize glute and hamstring recruitment.
• Keep your arms locked and push the floor away to engage the serratus anterior for better upper body stability.

Make it harder

• Place a mini-band around your thighs just above the knees to increase resistance on the glutes.
• Perform the kickback with a 3-second isometric hold at the peak of the contraction to increase time under tension.

Frequently asked

What muscles does the bear plank kickback work?

The bear plank kickback primarily targets the abs, hamstrings, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the bear plank kickback?

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

Is the bear plank kickback good for beginners?

The bear plank kickback is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques
• Bear Plank Floating Leg ExtensionIntermediate · abs, deltoids, hamstrings, and obliques
• Bear Plank Floating MarchIntermediate · abs, calves, deltoids, hamstrings, and obliques
• Bear WalkIntermediate · abs, calves, deltoids, hamstrings, obliques, and pectorals