Bear plank

Muscles worked: Abs, Quads
AbsQuads
🔧 no equipment ⏱ sec Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Start on all fours, hands under shoulders, knees under hips. Tuck toes and lift knees, maintaining a 90-degree bend. Engage your core, flatten your back, and hold, breathing steadily.

Muscles Worked

External ObliquesInternal ObliquesShoulders (510): Anterior Delts
Secondary: Glute Max, Iliopsoas, Erector Spinae

Tips

Maintain a tight core to prevent back arching. Align shoulders over wrists. Gaze forward to avoid neck strain. If lower back pain occurs, re-engage your core. Start with shorter holds, increasing duration as strength improves.

Similar exercises

Plank Abs, Back, Glutes · 🔧 no equipment 2/10 Saw plank Abs · 🔧 no equipment 3/10 TRX plank Abs, Back, Shoulders · 🔧 TRX 3/10 Wall plank Abs · 🔧 no equipment 2/10 Plank jack Abs, Back, Shoulders · 🔧 no equipment 3/10 Weighted plank Abs · 🔧 plate 3/10 Side plank Abs · 🔧 no equipment 3/10 Hand plank Abs · 🔧 no equipment 2/10
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