Bear Plank
Also known as: Bear Hold, Quadruped Knee Hover, Bear Position Hold, Knee Hover Plank
Body region
Muscles
Main
Helps
Holds
Technique
- Begin on all fours with wrists stacked under the shoulders and knees under the hips.
- Tuck your toes and press the floor away, then lift the knees about an inch off the floor.
- Keep your back flat and neck neutral.
- Hold for time while breathing steadily.
Cues
- Press the floor away to keep the shoulders active.
- Hold the ribs down and the back flat.
Common mistakes
- Letting the hips rise or sag.
- Holding the breath.
- Letting the knees drift out wide.