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Core and abs · Strengthening

Bear plank with hip abduction

Bear plank with hip abduction, 3 sets, 10 repetitions per leg

Illustration of the Bear plank with hip abduction exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Description: Assume the bear plank position, with hands under shoulders and knees slightly lifted off the ground. Keeping your back straight and core engaged, slowly lift one leg to the side (hip abduction) then return to the starting position. Alternate legs in a controlled manner without arching the back.

Tips: Keep your gaze towards the ground to maintain neck alignment, contract the abdominal muscles to stabilize the trunk, and avoid tilting the pelvis during the movement.

Progression: Gradually increase the number of repetitions or hold the leg lifted for a few seconds before lowering.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none, mat
Starting position
Quadruped position in bear plank, hands under shoulders, knees lifted off the ground
Clinical goal
Strengthening of the abdominals and trunk stabilization
Also known as
bear plank with lateral leg lift, quadruped plank with abduction, bear plank with hip lift

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.