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Bodyweight Bear Plank
A bodyweight isometric hold performed on hands and toes with knees hovering slightly above the floor. It powerfully targets the abs and deep core for total trunk stability and endurance.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs
Secondary Muscles
Quads, Hip Flexors
Popularity Score
7
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
Shoulders
6/10Anterior Delts
Quads
5/10Rectus Femoris
Hip Flexors
4/10Iliopsoas
Programming
Typical Rep Range
1-1 reps
Rest Between Sets
30-90 seconds • Rest duration should typically match or exceed the duration of the hold.
How to Perform
Start on hands and knees, stacking shoulders directly over wrists and hips over knees. Keep toes curled under. Maintain a neutral spine, looking down between your hands.
- Brace your core tightly, drawing your belly button towards your spine.
- Lift your knees just 1 to 2 inches off the ground, maintaining a flat back.
- Push through your hands to keep your shoulders stable and active.
- Keep your hips level and avoid rounding or arching the lower back.
- Hold this hovering position for the desired duration.
- Gently lower the knees to return to the starting position.
Coaching Tips
Form Cues
- Knees just hover
- Brace your center
- Shoulders over wrists
- Flat back, level hips
Breathing
Inhale deeply before lifting the knees, and maintain short, shallow breaths while keeping the core braced throughout the hold.
Tempo
1-0-1
Range of Motion
Knees hover 1-2 inches above the floor, back remains flat, and hips stay parallel to the ground.
Safety
Safety Notes
- Avoid this exercise if you have acute wrist pain.
- Focus on core engagement over duration.
Spotting
Not recommended; the exercise is bodyweight and self-limiting.
Common Mistakes
- Letting the hips sag too low
- Raising the hips too high
- Losing core tension
- Rounding the upper back
When to Avoid
- Acute wrist pain or tendonitis
- Severe lower back pain (if unable to maintain neutral spine)
Flexibility Needed
- Sufficient wrist extension for weight bearing
Build Up First
- Basic plank competency
Also known as
Quadruped Plank Hold, Bear Plank, Bear Crawl Hold
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