Bear Plank
Description
The bear plank is an isometric core hold performed in a tabletop position with your knees hovering just off the floor. The hovering knees create a brutal core and shoulder demand. It is a foundational core position that progresses toward bear crawls and other quadruped exercises.
Equipment Required
Bear Plank Instructions
- Start on hands and knees in tabletop position. Hands directly under shoulders, knees under hips.
- Tuck your toes. Brace your core hard.
- Lift your knees just one to two inches off the floor — they should hover.
- Maintain a flat back. Keep your hips level.
- Hold this position for 20 to 60 seconds.
- Breathe steadily. Brace your core throughout.
- Lower your knees to rest. Repeat for 2 to 4 sets.
- Add shoulder taps or knee drives for variation.
Bear Plank Form & Visual
Bear Plank Benefits
- Builds elite core stability
- Develops shoulder strength and stability
- Foundational quadruped position
- Progresses toward bear crawls
- No equipment needed
- Easy to scale by adjusting hold time
Bear Plank Muscles Worked
- Core (entire trunk)
- Anterior deltoid
- Triceps brachii
- Serratus anterior
- Hip flexors
- Quadriceps
Bear Plank Variations & Alternatives
- Bear Plank with Shoulder Tap
- Side Bear Crawl
- Bear Crawl (forward)
- Bear Plank with Knee Drive
- Standard Plank
