Bear Plank

Difficulty

Intermediate

Position

Floor

Type

Isometrics

Sides

Single position

Hold time

30 s per set in our routines

How to do the Bear Plank

1. Start on all fours with knees under hips and hands under shoulders.
2. Tuck your toes, brace the core, and hover the knees a few inches above the floor.
3. Spread weight evenly between hands and the balls of your feet while breathing slowly.

Tips

• Keep your back flat, imagining a tabletop resting on your spine.
• Gaze at the space between your hands to keep the neck neutral.

Adjustments

• Tap the knees down briefly whenever you need a reset before hovering again.

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