Bear Plank
A hands-and-toes hold with the knees hovering just above the floor.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Trunk stability
- Modality
- Calisthenics
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Start on all fours with the hands under the shoulders and the knees under the hips.
- Tuck the toes under and brace the trunk.
Do the rep
- Lift both knees a few centimetres above the floor.
- Hold the back level and keep the knees under the hips.
- Lower the knees to finish.
What counts as a rep
Count only the time held with the knees hovering, the hands under the shoulders and the back level.
Count only the time held with the knees hovering, the hands under the shoulders and the back level.
Breathing
Breathe steadily during the hold.
Cues
- Hover low.
- Keep the back level.
- Press through both hands.
Common mistakes
Hips rising
What you seeThe hips rise above the shoulders.
FixLower the hips and bring the knees under them.
The low hover defines the bear position.
Lower back sagging
What you seeThe trunk drops between the shoulders and hips.
FixBrace the abdomen and lower the knees if needed.
A steady trunk maintains the hold.
Stop the set if
- Stop if you feel sharp pain.
- End the set when the knees touch down or the back loses its position.
General educational content, not individual coaching or medical advice.
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