Movement overview

The Bear Plank is a core stability exercise that targets the abdominal muscles, shoulders, and quadriceps. It involves holding a plank position with knees bent at 90 degrees, hovering just above the ground. This exercise enhances core strength, stability, and overall body control.

Step-by-step cues

1. Start on all fours with your hands directly under your shoulders and knees under your hips.
2. Tuck your toes under and lift your knees off the ground, keeping them bent at a 90-degree angle.
3. Engage your core by pulling your belly button towards your spine.
4. Keep your back flat and maintain a neutral spine throughout the exercise.
5. Hold this position for the desired amount of time, ensuring steady breathing.

Technical tips

• Focus on keeping your core tight to prevent sagging or arching of the back.
• Ensure your shoulders are directly over your wrists to maintain proper alignment.
• Keep your gaze slightly forward to help maintain a neutral neck position.
• If you feel strain in your lower back, reset your position and engage your core more actively.
• Start with shorter holds and gradually increase the duration as you build strength.