Bear Plank

Abs, coreBodyweight

The bear plank is a static quadruped exercise that targets the core and shoulder girdle. It builds core stability and teaches you to maintain a neutral spine.

How to do it

1Get on all fours with your hands directly under your shoulders and knees under your hips.

2Tuck your toes and brace your core, keeping your back flat.

3Hover your knees just an inch or two off the floor, keeping your weight on your hands and toes.

4Hold this position without letting your lower back sag or your hips rise.

5Gently lower your knees back to the floor when the set is complete.

Common mistakes

Pushing your hips too high, which shifts the work away from your core.

Letting your lower back sag, which puts stress on your lumbar spine.

Dropping or craning your head, which breaks the neutral line of your neck.

Breathing

Breathe smoothly and continuously throughout the entire hold.

Make it harder or easier

To make it easier, shorten the hold time or take quick breaks by tapping your knees to the floor.

To make it harder, perform shoulder taps by lifting one hand at a time to touch the opposite shoulder.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.