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All exercises

Bear plank

Beginner

Bear plank is a isolation bodyweight exercise for the abs, also working the quads, front delts, and obliques.

What it works

Primary muscle

Abs

Also works

QuadsFront deltsObliques

Equipment
Bodyweight
Movement
Core
Type
Isolation · Static
Logged as
Time
Suggested rest
45 seconds

How to do it

  1. 1Start on all fours with your hands under your shoulders and your knees under your hips, toes tucked under.
  2. 2Push the floor away so your shoulder blades spread and your back is flat.
  3. 3Brace your stomach and lift your knees a few centimetres off the floor.
  4. 4Keep your back level and your hips still; look at the floor just in front of your hands.
  5. 5Hold for the set time while breathing steadily, then set your knees down.

What to do instead

  • Front plankBodyweight
  • Dead bugBodyweight

Harder variations

  • Bear plank kickbackBodyweight
  • Bear crawlBodyweight
Logged today · 45 seconds restBear plank

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