Bear Kickback Plank
Tone your glutes and core with this challenging plank variation! Fire up your backside for a stronger, fitter you.
The Bear Kickback Plank mainly works the glutes & hips and quads, with help from the core. No equipment needed: it uses just your bodyweight.
Bear Kickback Plank Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Abdominals (rectus abdominis); Obliques
Bear Kickback Plank Variations and Alternatives
How to do the Bear Kickback Plank
Begin in a tabletop position on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.
Engage your core by pulling your belly button towards your spine, and lift your knees slightly off the ground to enter the bear plank position. Make sure to keep your back flat, with your spine neutral, not arched or rounded.
From the bear plank, keep your right knee bent at about 90 degrees and lift your right foot upwards, driving your heel toward the ceiling in a kickback motion. Your glute muscles should feel engaged.
Lower your right leg back to the starting bear plank position without touching your knee to the ground.
Repeat the movement with your left leg, alternating between the right and left kickbacks for a set number of repetitions or a set duration of time.
Focus on maintaining a strong plank position throughout the exercise, with minimal rocking or shifting of your weight. Keep your movements controlled and deliberate.
Always perform this exercise with proper form to ensure safety and maximize effectiveness. If you're new to the exercise, start with fewer repetitions and sets, and gradually increase as your strength and stability improve.
---
Bear Kickback Plank FAQs
What muscles does the Bear Kickback Plank work?
The Bear Kickback Plank mainly works the glutes & hips and quads, with help from the core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Bear Kickback Plank?
None. The Bear Kickback Plank is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bear Kickback Plank go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bear Kickback Plank variations and alternatives?
Similar exercises include the Alternating Donkey Kick, Arm Lift Leg Kickback, Basic to Cross Donkey Kick and Bear Sit Kickout.
Training calculators
Work out the numbers behind your training before your next session.