Bear Plank
An isometric hold on hands and toes with knees hovering just off the floor. It trains anti-extension core bracing along with shoulder stability.
Primary muscles
- Transverse Abdominis
- Abs (Rectus Abdominis)
Secondary muscles
- Obliques
- Front Delts
- Serratus Anterior
- Quadriceps
- Sets
- 3
- Duration
- 20–45 sec
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Start on hands and knees with hands under shoulders, knees under hips and toes tucked.
Brace your abs and keep your back flat.
Press through your hands and toes to lift your knees an inch or two off the floor.
Hold with hips level and back flat.
Lower your knees gently to finish.
Breathing: Breathe steadily through the hold.
Coaching tips
Knees hover low
Flat back like a table
Push the floor away
Common mistakes
Hips shooting up high
Rounding or sagging the back
Holding the breath
Safety notes
Place hands on fists or yoga blocks if your wrists feel strained.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.