Core / AbsBeginner
Bear Plank
An isometric hold on hands and toes with knees hovering just off the floor. It trains anti-extension core bracing along with shoulder stability.
Primary muscles
- Transverse Abdominis
- Abs (Rectus Abdominis)
Secondary muscles
- Obliques
- Front Delts
- Serratus Anterior
- Quadriceps
- Sets
- 3
- Duration
- 20–45 sec
- Rest
- 30–60s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.