Bear Plank
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- Beginner
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The bear plank sets you on hands and toes, knees bent under your hips and lifted just a few centimeters off the floor. Holding this position braces the abs, quads and front delts isometrically, unlike the bear crawl's forward movement. Beginners use it at home as a warmup, a main hold or a finisher, timed instead of counted in reps.
- Muscles
- Abs, Quads, Front delts
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Set up on hands and toes, knees bent under your hips.
- Lift your knees a few centimeters off the floor.
- Keep your back flat and core tight.
- Hold the position, breathing steadily.
Form cues
- Press your palms into the floor, not just your fingertips.
- Keep your shoulders stacked directly over your wrists.
- Keep your neck long, eyes toward the floor.
Common mistakes
- Knees lift too high into a squat hold. Hover your knees just centimeters off the floor.
- Hips pike up higher than the shoulders. Keep your back flat from shoulders to hips.
- Breath gets held through the hold. Keep breathing steadily while you hold.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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