Bear Plank Kickback
Description
The bear plank kickback combines a bear plank hold with single-leg glute kickbacks. From a quadruped position with knees hovering off the floor, you extend one leg straight back at hip height while maintaining the plank. The combo trains core stability and glute strength simultaneously.
Muscle Group
Abs, Core, Glutes, Hamstrings
Equipment Required
Bear Plank Kickback Instructions
- Get into a quadruped position on hands and knees.
- Position your hands shoulder-width apart and knees under hips.
- Lift your knees to hover an inch off the floor (bear plank).
- Brace your core hard and squeeze your glutes.
- Maintain a flat back parallel to the floor.
- Extend your right leg straight back, lifting it to hip height.
- Squeeze the right glute hard at the top of the kickback.
- Lower the leg back to the bear plank position. Alternate sides.
Bear Plank Kickback Form & Visual
Bear Plank Kickback Benefits
- Combines core stability with glute work
- Builds glute strength
- Strong anti-rotation core challenge
- No equipment required
- Builds hip and core control
- Useful for athletic conditioning
Bear Plank Kickback Muscles Worked
- Gluteus maximus
- Rectus abdominis
- Hamstrings
- Obliques
Bear Plank Kickback Variations & Alternatives
- Bird Dog
- Bear Plank
- Donkey Kick
- Glute Kickback
