Core
Bear plank
A TrainAI movement demonstration with equipment and setup cues.
How to do bear plank
absTimed movementhome · gym
Equipment
No equipment required.
- Start with palms under shoulders, knees under hips, toes tucked.
- Lift both knees only a few centimeters from floor while keeping hips low and back flat.
- Hold the bear hover, then lower knees.
- Knees remain bent about 90 degrees; do not turn it into a straight-leg plank.
Choose a comfortable range and use secure equipment. The illustration is a movement reference; stop if a movement causes pain.