Bear Plank
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Aerobic
The bear plank is a bodyweight core hold performed from a quadruped position, with your hands under your shoulders and your knees hovering one to two inches off the floor. It builds deep core and abdominal (waist) stability while the shoulders and quads work to keep you steady. It's a low-impact anti-extension drill that suits beginners and works well as a warm-up before heavier lifts.
Bear Plank: So führst du sie aus
- 1Start on all fours with your hands stacked directly under your shoulders and your knees under your hips, toes tucked into the floor.
- 2Spread your fingers and press the floor away, rounding your upper back slightly so your shoulder blades stay flat and wide.
- 3Brace your core as if bracing for a punch and tuck your tailbone slightly so your lower back stays flat, not arched.
- 4Lift your knees one to two inches off the floor, keeping your shins roughly parallel to the ground.
- 5Hold the hover with your back flat from head to hips, breathing steadily and keeping your hips level with your shoulders.
- 6Keep your gaze a few inches ahead of your hands so your neck stays in line with your spine.
- 7Hold for the prescribed time, then lower your knees back to the floor under control to finish.
Technik-Tipps
- Keep your hips at the same height as your shoulders — imagine balancing a cup of water on your lower back so it stays level the whole time.
- Press the floor away through your palms to keep your shoulders strong and your upper back stable rather than letting your chest sink.
- Drive your knees toward the floor without touching it; this constant downward intent keeps your core engaged through the whole hold.
- Breathe slowly and continuously through the hold instead of holding your breath, so you can maintain a firm brace.
- Start with short holds of 15 to 20 seconds and build duration as your core strength improves.
Häufige Fehler
- Letting your hips pike up toward the ceiling, which turns the hold into a rest position and takes tension off your core.
- Sagging your lower back into an arch, which loads the spine instead of the abs and can cause lower-back discomfort.
- Letting your shoulders collapse so your chest sinks between your arms, which strains the shoulder joints and weakens your base.
- Raising the knees too high so your hips lift and your shins angle up, shifting effort away from the waist.
- Holding your breath to feel more stable, which spikes pressure and means you can't sustain the brace for the full hold.
Häufig gestellte Fragen
What muscles does the bear plank work?
The bear plank mainly trains the core and abdominal muscles of the waist, which work isometrically to keep your spine flat. Your shoulders and quads also engage to stabilize the hover and hold your knees off the floor.
Is the bear plank good for beginners?
Yes. It uses only your body weight, is low-impact, and lets you build core stability with short holds. Beginners can start with 15 to 20 second holds and gradually increase the time as their core gets stronger.
How long should I hold a bear plank?
A good starting point is 3 to 4 sets of 15 to 30 seconds. As your core strengthens, work up to 45 to 60 second holds, prioritizing a flat back and steady breathing over total time.
What's the difference between a bear plank and a regular plank?
A regular plank is held on your forearms or hands with legs extended straight back. A bear plank is held from a quadruped position with your knees hovering just off the floor, which shortens the lever and keeps constant tension on the core.
Where should I feel the bear plank?
You should feel it most in your core and abs as they brace to keep your back flat. Some effort in the shoulders and the front of your thighs is normal, but you should not feel strain in your lower back.
