Plank to Bear
Elevate your core stability with the Plank to Bear. This dynamic movement challenges your midsection and quads through controlled transitions, building functional strength and rock-solid balance.
The Plank to Bear mainly works the core, with help from the quads and shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Plank to Bear Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Quads (quadriceps femoris); Front Shoulder (anterior deltoid)
How to do the Plank to Bear
Setup
Begin in a standard high plank position with your hands directly under your shoulders, body in a straight line, and core engaged.
Movement
Initiate the transition: Engage your deep core muscles and begin to move your knees toward your chest while keeping your back flat.
Achieve the Bear position: Stop when your knees are hovering just a few inches off the floor, directly under your hips. Your shins should be parallel to the ground.
Hold and Return: Hold the bear position for a brief moment, ensuring your back does not round or arch, then slowly extend your legs back to the starting high plank position.
Repeat: Maintain a steady, controlled tempo throughout the transition, focusing on keeping the hips stable without excessive bouncing.
Plank to Bear FAQs
What muscles does the Plank to Bear work?
The Plank to Bear mainly works the core, with help from the quads and shoulders. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Plank to Bear?
None. The Plank to Bear is a bodyweight exercise, so you can do it anywhere.
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