You’ve probably done a plank before. And if you’ve ever hated every second of it (we’ve all been there), you’re definitely not alone. But what if we told you there’s a variation that hits your abs and glutes harder, builds real strength, and only takes a few minutes a day?
Enter the bear plank—a simple-looking move that quietly torches your core, glutes, shoulders, and more. It may look like a small tweak of the standard plank, but once you try it, you’ll feel the difference instantly.
Whether you’re new to fitness or already have a strong routine, the bear plank is a great addition to any workout—no equipment required.
Let’s break it all down so you know exactly how it works, why it works, and how to do it right.
What Is the Bear Plank?
The bear plank is a bodyweight exercise that starts in an all-fours position and involves lifting your knees just an inch or two off the ground. It looks easy… until you feel your abs light up like fire.
Unlike the traditional plank (where your legs are extended), the bear plank keeps your knees bent under your hips. This position creates constant tension in your abs and glutes—especially your lower abs, which are notoriously hard to target.
It’s low impact, high intensity, and perfect for building core strength, control, and muscle tone without stressing your joints.
Muscles Worked in the Bear Plank
What makes the bear plank so powerful is how it turns one simple pose into a full-body engagement exercise. Here’s what it targets:
- Rectus abdominis (front abs)
- Transverse abdominis (deep core stabilizer)
- Obliques (side abs)
- Glutes (especially gluteus maximus and medius)
- Quadriceps
- Shoulders and arms
- Lower back
So yeah—it pretty much works your whole body. But the biggest burn? Your core and glutes.
Benefits of Doing Bear Planks Regularly
Adding the bear plank to your weekly routine can bring some serious perks. Here’s what you can expect:
1. Stronger, Tighter Core
Because you’re holding a compressed, controlled position, the bear plank strengthens your core muscles from all angles. This leads to better posture, stronger lifts, and that sought-after flat-stomach look over time.
2. Glute Activation and Lift
The bent-knee position forces your glutes to support and stabilize your body, especially if you add movement like toe taps or shoulder taps. The result? A rounder, firmer backside without squats.
3. Improved Balance and Coordination
Holding your body just above the ground, with everything working to keep you stable, builds body awareness and core control—both essential for everyday movement and athletic performance.
4. Low Impact, Joint-Friendly
Unlike jumping or running, the bear plank puts zero pressure on your knees or joints, making it ideal for people with injuries or anyone who needs a break from high-impact workouts.
5. Time-Efficient and Equipment-Free
No gym? No problem. You can do this move anywhere—in your bedroom, living room, or hotel room—and feel the burn in under a minute.
How to Do the Bear Plank (Step-by-Step)
Let’s get you into position.
Starting Position:
- Begin on all fours (hands under shoulders, knees under hips)
- Engage your core—think belly button pulling toward your spine
- Tuck your toes under
Movement:
- Lift your knees off the floor just 2–3 inches
- Keep your back flat, neck neutral, and shoulders away from your ears
- Hold the position—breathe deeply and evenly
- Aim for 20 to 30 seconds to start, and build up to 60 seconds or more
Form Tips:
- Don’t arch your back—keep your spine neutral
- Keep your knees close to the ground (don’t lift too high)
- Don’t let your hips sag or pike up
- Focus on squeezing your abs and glutes the whole time
Variations to Fire Things Up
Once you’ve mastered the basic bear plank, here are a few ways to level up and challenge your muscles even more.
1. Bear Plank Shoulder Taps
Tap one shoulder at a time with the opposite hand while keeping your hips still. Great for stability and oblique activation.
2. Bear Crawl
From the bear plank position, walk forward and backward while keeping knees low and core tight. It’s like animal-style cardio.
3. Bear Plank Leg Lifts
Lift one foot off the floor, squeeze your glute, hold for a second, and lower. Alternate sides. Serious glute work here.
4. Bear Plank to Downward Dog
Push your hips up and back into a short downward dog, then return to bear plank. Helps open up tight hips while keeping your core engaged.
How to Add Bear Planks to Your Routine
You can sprinkle bear planks into almost any workout. Here’s how:
As a Warm-Up:
Do 2 sets of 30 seconds to wake up your core and glutes before strength or cardio sessions.
In a Strength Circuit:
Pair with squats, lunges, or push-ups. For example:
- 30 seconds bear plank
- 15 squats
- 15 push-ups
- Repeat 3 rounds
Core Finisher:
End your workout with a 3-minute core blast:
- 30 sec bear plank
- 15 sec rest
- 30 sec bear shoulder taps
- 15 sec rest
- 30 sec bear leg lifts
Realistic Expectations: What Happens Over Time?
Stick with it, and here’s what you’ll notice:
- Week 1–2: Stronger core engagement and better posture
- Week 3–4: Firmer abs and glutes, better balance
- Week 5+: Visible toning, more control in other workouts, flatter stomach
Like any workout move, results come from consistency, clean eating, and pairing it with other full-body movements.
Who Should Avoid the Bear Plank?
While it’s generally safe, you may want to skip or modify if:
- You have shoulder or wrist injuries
- You’re recovering from abdominal surgery
- You’re pregnant and need core-safe modifications (always ask your doctor)
If needed, start with hands on an elevated surface like a sturdy bench or low step.
Final Thoughts: Small Move, Big Results
The bear plank proves that you don’t need fancy equipment, long workouts, or even standing up to get a real burn. This one low-to-the-ground move targets your core and glutes like few others can, and it’s totally beginner-friendly.
Whether you’re trying to tone your midsection, firm up your backside, or just add something fresh to your workout, this little powerhouse move belongs in your routine.
