Bear Plank: Small Hover, Big Core

Planks don’t have to be static. The bear plank turns a simple quadruped position into a full-body stability drill that lights up your abs, shoulders, and hips—without long, boring holds.

What It Is

The bear plank is a quadruped hover: hands under shoulders, knees under hips, toes tucked, and knees lifted 1–2 inches off the floor. You’re building anti-extension (resisting arching), anti-rotation (resisting sway), and shoulder stability.

Why It Works

• Deep core: trains transverse abdominis and obliques to brace and resist motion.
• Shoulder stability: “press the floor away” for active scapular control.
• Hip control: glutes keep the pelvis level.
• Low equipment: just a mat or towel.

Setup & Form

1. Start on all fours: hands stacked under shoulders, knees under hips, toes tucked.
2. Press the floor away with your hands; reach through your shoulder blades.
3. Pull ribs down gently, brace like you’re about to cough.
4. Hover knees 1–2 inches off the ground. Keep your back flat—balance a pretend glass of water.
5. Eyes slightly ahead, neck long. Slow exhales through the mouth.

Beginner Plan (Build-Up)

Quality beats duration. Use brief holds with short rests.

• Start: 2–3 sets × 10 seconds
• Progress to: 6 × 10s
• Then: 2 × 30s
• Goal: 1 × 60s
  Rest 10–20 seconds between reps.

Make It Spicy (Movement Options)

Add small, controlled moves without losing the hover or letting hips sway.

• Shoulder taps: lift one hand to touch the opposite shoulder.
• Knee taps: lift one hand to tap the same-side knee.
• Mini crawls: take 1–2 tiny steps forward and 1–2 back (4–6 inches per step).
• Progression tips: narrower feet = harder; slower tempo = harder.

Too Hard? Here are Regressions to Scale It Down!

• Incline bear: hands on a step, box, or countertop.
• Pulse holds: hover 1–2 seconds, set down, repeat.
• Wider base: feet and hands slightly wider for more stability.
• Wrists cranky? Make fists or hold light hex dumbbells as handles.
• Knees sensitive? Cushion with a folded towel during setup.

Common Mistakes

• Hips hiking or sagging: reset and shorten the hold.
• Head dropped: keep neck long, eyes slightly ahead.
• Breath holding: exhale steadily to maintain the brace.
• Big, fast steps: keep movements tiny and controlled.

Try This Quick 3-Minute Finisher

Repeat 3 rounds:

1. 10s bear plank hold
2. 4 total taps (shoulder or knee)
3. 2 steps forward + 2 steps back
   Rest 20 seconds. Done.

Programming Ideas

• Warm-up primer: 1–2 sets of 10–20s before lifting or running.
• Core day: pair with side plank or dead bug (2–3 rounds).
• Conditioning: EMOM for 6–8 minutes—:20 bear + :40 easy cardio.

Safety Notes

Mild muscular shaking = normal. Sharp pain = stop. If you feel it in your low back, lower the knees or shorten the hold and re-brace. Consult a pro if pain persists.

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Disclaimer

This content is for educational purposes only and is not a substitute for individualized medical advice. Always consult a qualified health professional before starting a new exercise or nutrition program, especially if you have injuries or medical conditions. Stop any exercise that causes pain.