# Bear Plank

URL: https://heatsy.app/ex/bear-plank

Also known as: Bear Hold, Quadruped Knee Hover, Bear Position Hold, Knee Hover Plank

Body region: Core, Shoulders

## Muscles

- Main: Rectus Abdominis, Transversus Abdominis
- Helps: Deltoid, Serratus Anterior, Rectus Femoris
- Holds: Erector Spinae, External Oblique, Internal Oblique

## Technique

1. Begin on all fours with wrists stacked under the shoulders and knees under the hips.
2. Tuck your toes and press the floor away, then lift the knees about an inch off the floor.
3. Keep your back flat and neck neutral.
4. 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.

## Alternatives

- [Plank](https://heatsy.app/ex/plank)
- [Bird Dog](https://heatsy.app/ex/bird-dog)