Core exercise
Bear Plank
Core isometric on all fours with your knees lifted off the floor, supported on hands and toes.
- Primary muscleCore
- Also worksShoulders
- EquipmentBodyweight
- MovementCore
- LevelBeginner
- Core
- Shoulders
- Bodyweight
How to do the Bear Plank
4 steps, in the order you do them.
- Get on all fours with your hands under your shoulders and your knees under your hips.
- Press onto your toes and lift your knees a few inches off the floor.
- Keep your back flat, your hips level with your shoulders and your gaze on the floor.
- Hold for the indicated time, breathing normally, without raising or dropping your hips.
Muscles worked
Alternatives to the Bear Plank
They work the core with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
More core exercises
Bench Leg RaiseCore · Bench
Alternating Heel TouchCore · Bodyweight
Bicycle CrunchCore · Bodyweight
Ab Wheel RolloutCore · Ab wheel
Frequently asked questions
What muscles does the Bear Plank work?
The Bear Plank works mainly the core. It also works the shoulders and the quads.