Bear Plank Exercise Guide
Exercise Profile
- Target
- Core
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Core
- Secondary Muscles
- Shoulders, Hips
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Bear Crawl Plank
Visualised Target Muscle Groups
Front
Back
How to: Bear Plank
- Start in a tabletop position on your hands and knees; your hands should be directly under your shoulders.
- Lift your knees slightly off the ground, maintaining a flat back.
- Hold the position while engaging your core and keeping your hips level.
- Stay in this position for the desired duration, breathing steadily.
Common Mistakes
- Lifting hips too high or too low.
- Arching the back instead of keeping it straight.
Modifications
- Perform on knees instead of toes for less intensity.
- Use a cushion under knees if needed for comfort.
Tips
- Keep your back flat and core engaged throughout the exercise.
- Avoid sagging your hips; maintain a straight line from your head to your heels.
Workout plans with Bear Plank
Free programs that include this exercise, with sets, reps and rest for every day.
- Core Workout for Pull Up Strength (3 Day)Calisthenics · 3 days a week · Intermediate
- Anti Rotation Core Workout: 3 Day PlanCore & Abs · 3 days a week · Intermediate
- Plank Workout Challenge (No Equipment)Core & Abs · 1 day a week · Intermediate
- 15 Minute Core Workout (No Equipment)Quick Workouts · 3 days a week · Beginner
- Abs and Cardio Workout Plan (3 Day)Core & Abs · 3 days a week · Intermediate
- Handstand Workout Plan for BeginnersCalisthenics · 3 days a week · Beginner
Tags
core
plank
aerobic
balance
strength
stability
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