Alternating Bear Kickback Plank with Knee Tap
The Alternating Bear Kickback Plank with Knee Tap mainly works the core and glutes & hips, with help from the hamstrings. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Bear Kickback Plank with Knee Tap Muscles Worked
Primary
Glutes (gluteus maximus); Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Hamstrings
How to do the Alternating Bear Kickback Plank with Knee Tap
Starting Position
Get into a tabletop position on a mat. Place your hands directly under your shoulders and your knees directly under your hips. Rise up onto your toes and lift your knees just a few inches off the floor, maintaining a flat back. This is the Bear Plank position.
Execution
While keeping your core tightly braced and your back flat, shift your weight slightly to one side.
Extend your opposite leg straight back, squeezing the glute at the peak of the movement.
Ensure your hips stay square to the floor.
Return the leg to the starting position, placing the knee back near the floor without letting it touch.
Repeat the movement on the opposite side.
Alternating Bear Kickback Plank with Knee Tap FAQs
What muscles does the Alternating Bear Kickback Plank with Knee Tap work?
The Alternating Bear Kickback Plank with Knee Tap mainly works the core and glutes & hips, with help from the hamstrings. The main muscles are the gluteus maximus, rectus abdominis and transverse abdominis.
What equipment do you need for the Alternating Bear Kickback Plank with Knee Tap?
None. The Alternating Bear Kickback Plank with Knee Tap is a bodyweight exercise, so you can do it anywhere.
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