Bear Plank Kickback Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Bear Kickback
Visualised Target Muscle Groups
Front
Back
How to: Bear Plank Kickback
- Start in a bear plank position with your hands under your shoulders and your knees under your hips.
- Lift one leg, extending it back while keeping your knee bent.
- Slowly return to the starting position and repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
Common Mistakes
- Allowing the hips to sag.
- Not engaging the core.
- Moving too quickly which leads to poor form.
Modifications
- Perform the exercise on a soft surface to reduce strain on the joints.
- Use a band for assistance if you struggle to maintain balance.
Tips
- Engage your core throughout the movement to maintain stability.
- Keep your back flat and avoid sagging your hips.
- Focus on controlled movements rather than speed.
Tags
core
glutes
hamstrings
stability
bodyweight
strength
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