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Bodyweight Bear Plank
An isometric core hold in a quadruped position with knees hovering off the ground, targeting abs, obliques, and stabilizers for trunk stability and endurance.
About Exercise
Equipment
Difficulty
3/5 • Beginner
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Shoulders, Glutes, Hip Flexors, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Quads
6/10Shoulders
5/10Anterior Delts
Glutes
5/10Glute Max
Hip Flexors
4/10Iliopsoas
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds • Between holds
How to Perform
Start on all fours on a mat, hands directly under shoulders with fingers spread, knees under hips hip-width apart, toes curled under.
- Brace core by drawing belly button to spine.
- Maintain neutral spine without arching or rounding.
- Lift knees 1-2 inches off ground to hover.
- Push through hands to engage shoulders.
- Hold position with steady breathing.
- Lower knees to ground to release.
Coaching Tips
Form Cues
- Core tight
- Neutral spine
- Hips level
- Shoulders active
- Gaze down
Breathing
Inhale deeply to prepare, exhale to brace core; breathe steadily and avoid holding breath.
Tempo
0-0-0
Range of Motion
Knees hover 1-2 inches above ground, neutral spine from head to tailbone, hips level without sagging or piking.
Safety
Safety Notes
- Avoid if acute lower back pain
- Maintain neutral neck to prevent strain
- Stop if wrist or knee discomfort
- Keep core engaged to protect spine
Spotting
No spotting required; exercise is self-supported with bodyweight only.
Common Mistakes
- Arching lower back
- Sagging hips
- Straining neck
- Relaxing core
When to Avoid
- Acute lower back injury
- Wrist or knee pain
Flexibility Needed
- Adequate shoulder flexion
- Hip flexion for 90-degree knee bend
Build Up First
- Master basic plank form
- Core bracing technique
Also known as
Bear Plank, Quadruped Plank, Hover Plank
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