Bear Plank

Bear Plank


This exercise involves holding a plank position while lifting one leg and the opposite arm off the ground, similar to a bear crawling. It targets the core, shoulders, and glutes.

Muscle Group

Equipment Required

Bear Plank Instructions

  1. Start in a plank position with your hands directly under your shoulders and your feet hip-width apart.
  2. Engage your core and lift your hips up towards the ceiling, creating an inverted V-shape with your body.
  3. Slowly lower your hips back down to the starting plank position.
  4. Next, lift your right foot off the ground and bring your knee towards your chest, keeping your core engaged.
  5. Return your right foot to the starting position and repeat the movement with your left foot.
  6. Continue alternating between lifting your right and left foot for the desired number of repetitions or time.

Bear Plank Form & Visual

Bear Plank

Bear Plank Benefits

  • Strengthens core muscles
  • Improves posture
  • Increases stability and balance
  • Engages multiple muscle groups, including arms, shoulders, and glutes
  • Can be modified for different fitness levels
  • Can be done anywhere without equipment

Bear Plank Muscles Worked

  • Abdominals
  • Lower back
  • Glutes
  • Quadriceps
  • Shoulders

Bear Plank Variations & Alternatives