Duration exercise

Bear Plank form, muscles worked, and workout tracking

The bear plank is an isometric hold performed on hands and toes with the knees bent ninety degrees and hovering just above the floor, loading the deep core, quads, hip flexors, and shoulder stabilizers. Lifters use it as a joint-friendly progression between standard planks and dynamic crawling work because the short lever and bent-knee position make it easy to keep the lower back neutral while still creating high abdominal tension.

Bear Plank illustration

How to do Bear Plank

  1. 1Set up on all fours with your hands directly under your shoulders and your knees directly under your hips.
  2. 2Tuck your toes and lift your knees one to two inches off the floor, keeping your shins parallel to the ground.
  3. 3Brace your core hard and keep your spine neutral from head to tailbone; do not let your hips rise or your lower back sag.
  4. 4Press the floor away through your palms so your shoulder blades stay spread rather than pinched.
  5. 5Breathe in slow, shallow cycles behind the brace and hold the position for the prescribed time without letting your knees touch down.

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Track Bear Plank in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.