Bear Plank Kickback
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Hips
- Tipo
- Strength
The bear plank kickback is a bodyweight exercise for the hips that pairs a bear plank hold with a single-leg kickback. Hovering on your hands and toes with your knees just off the floor, you brace your core hard while extending one leg back and up to work the hip muscles. It builds hip strength and anti-rotation core stability using only your body weight, making it a solid floor finisher.
Cómo hacer el Bear Plank Kickback
- 1Start on all fours with your hands stacked under your shoulders and your knees under your hips, toes tucked into the floor.
- 2Brace your core, press into the floor, and lift your knees about an inch off the ground to find the bear plank position with a flat back.
- 3Keep your hips level and your weight balanced evenly between both hands and your supporting foot.
- 4Extend one leg straight back and up in a controlled kickback, squeezing the hip at the top without arching your lower back.
- 5Pause briefly at the top, keeping the rest of your body still and your hips square to the floor.
- 6Lower the leg back to the bear plank hover under control, returning the knee toward the start without resting it on the floor.
- 7Complete your reps on one side, then switch legs and repeat for equal work on both sides.
- 8Set both knees down gently to finish.
Consejos de técnica
- Keep your spine neutral and your core braced throughout, so the kickback comes from your hip rather than your lower back.
- Drive the leg up by squeezing through the hip at the top instead of swinging it with momentum.
- Keep your hips square and level to the floor — resist the urge to rotate open toward the working leg.
- Move slowly and keep your supporting knee hovering just off the ground the entire set to keep tension on your core.
Errores comunes
- Arching or overextending the lower back to lift the leg higher, which shifts work off the hips and strains the spine.
- Letting the hips rotate or pop up as the leg kicks back, which loses core tension and reduces the hip work.
- Swinging the leg with momentum instead of a controlled squeeze, so the hips do little of the actual work.
- Letting the supporting knee drop and rest on the floor between reps, turning the hold into a static rest instead of a brace.
Preguntas frecuentes
What muscles does the bear plank kickback work?
It mainly works the hips — the glutes and hip extensors of the kicking leg — while the bear plank position demands strong core bracing to keep your back flat and your hips square to the floor.
Is the bear plank kickback good for beginners?
Yes, since it uses only your body weight and can be scaled. Beginners can hold a bear plank first, then add small kickbacks, focusing on keeping the hips level rather than lifting the leg high.
How many reps should I do?
A sensible starting range is 2–3 sets of 8–12 controlled reps per leg. Prioritize a stable, level torso over more reps, and stop the set once your form breaks down.
Why does my lower back feel this instead of my hips?
That usually means you are lifting the leg by arching your back. Keep the core braced and lift only as high as you can while squeezing through the hip and keeping your hips square to the floor.
