Bear plank

Bear plank is an excellent exercise that activates the core muscles , shoulders and hips . This variation of plank is lower than the high plank and requires you to keep your knees directly above the ground, making your core work extra hard for stability. The exercise is perfect for those who want to challenge the core in a new way.

Correct Form and Technique

How to perform a bear plank with the correct technique:

  • Start on all fours, with your palms under your shoulders and your knees directly under your hips.
  • Engage your core muscles and gently lift your knees off the floor so that they hang about 2-5cm above the ground.
  • Keep your back straight and avoid lifting your hips too high or dropping them too low.
  • Hold this position while breathing controlled and avoiding movement in the hips.

Bear plank requires a focus on balance and control. Keep your gaze slightly ahead of you on the floor to keep your neck in a neutral position.

Common Errors

Here are some common mistakes that can occur in the bear plank and how to avoid them:

  • High hips: If the hips are lifted too high, it will reduce activation in the core. Try to keep your hips as close to the ground as possible without touching it.
  • Knees too high: The knees should hang straight above the ground. If they are too high up, the exercise loses some of its intensity.
  • Back Arches: Be sure to keep your back straight by engaging your core. This ensures good activation of the muscles and protects the lower back.

Video: How to Perform the Bear Plank

Watch the video below for an in-depth tutorial on proper bear plank execution, including tips to improve technique and maintain good form.

Modifications and Variations

Bear plank can be adapted and varied to make it easier or more challenging:

  • For beginners: Start with your knees a little closer to the ground, or hold bear plank in shorter intervals.
  • Advanced: Try lifting one hand or one foot at a time, keeping your balance while keeping your core engaged.

These variations can help you build core strength as well as improve balance and stability.

Repeat and Breathe

Start by holding bear plank for 20-30 seconds , and work your way up to 60 seconds as you get stronger. Be sure to breathe evenly and focus on keeping your core engaged as you hold the position.

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