Procaryote
Core and abs · Strengthening

Bear Plank

Bear plank, 3 sets, hold for 30 seconds

Illustration of the Bear Plank exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds

Rest: 30 seconds between each set

Description: Get on all fours, with knees about 5 cm off the ground, hands under shoulders. Keep your back flat and engage your core to maintain a stable and aligned position.

Tips: Keep your gaze towards the floor to avoid arching the neck, breathe regularly, and contract your abdominal muscles well to protect your back.

Progression: Gradually increase the hold duration by 5 seconds each week as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
mat
Starting position
On all fours, knees slightly lifted off the ground
Clinical goal
Core muscle strengthening
Also known as
quadruped plank, knee plank, bear plank

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.