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March 03, 2025 5 min read
A bear plank also known as a bear hold is a challenging core exercise that combines elements of a traditional plank and a quadruped position. It's an excellent bodyweight movement that targets multiple muscle groups while providing superior core stability training. This exercise is suitable for beginners to advanced fitness enthusiasts and can be easily modified to suit different fitness levels.
To deliver a proper bear plank, follow these steps:
It's crucial to maintain proper form throughout the exercise. Common mistakes to avoid include:
The bear plank is a comprehensive exercise that engages multiple muscle groups simultaneously. Here's a detailed breakdown of the primary muscles targeted:
Core Muscles
Rectus Abdominis: Often referred to as the "six-pack" muscles, these are the most superficial abdominal muscles. In a bear plank, they work isometrically to maintain a stable spine and resist extension.
Transverse Abdominis: This deep core muscle wraps around your midsection like a corset. It plays a crucial role in stabilizing your spine and pelvis during the bear plank.
Internal and External Obliques: Located on the sides of your abdomen, these muscles prevent rotation and lateral flexion of the spine during the bear plank. They're particularly engaged when performing variations that involve lifting a hand or foot.
Upper Body Muscles
Deltoids (Shoulders): The anterior deltoids work to keep your arms extended and support your upper body weight.
Pectorals (Chest): These muscles are engaged to maintain the forward shift of your body weight.
Triceps: They work isometrically to keep your arms extended throughout the hold.
Serratus Anterior: This muscle, located along the side of your ribcage, helps stabilise your shoulder blades.
Lower Body Muscles
Quadriceps: These large muscles in the front of your thighs work to keep your knees bent at a 90-degree angle and hovering above the ground.
Hamstrings: Located on the back of your thighs, they assist in maintaining the bent-knee position.
Glutes: Your buttocks muscles are engaged to maintain hip position and overall stability.
Hip Flexors: These muscles work to keep your hips bent at the correct angle.
Back Muscles
Erector Spinae: This group of muscles runs along your spine and works to keep your back straight during the bear plank.
Multifidus: These deep back muscles provide stability to individual vertebrae.
Bear planks offer numerous benefits for overall fitness and specific athletic performance:
To keep your workouts challenging and target different aspects of strength and stability, consider incorporating these bear plank variations:
To maximize the benefits of bear planks, consider the following tips for incorporating them into your workout routine:
Remember to listen to your body and maintain proper form throughout the exercise. If you experience any pain or discomfort, especially in your lower back, stop the exercise and consult a fitness professional or healthcare provider.