Abs
Bear Plank Hold
The Bear Plank Hold is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: upper abs 24%, lower abs 22% and obliques 18%.
How to do it
- Start on hands and knees with hands under the shoulders and knees under the hips.
- Tuck the toes under and brace the abs.
- Lift the knees about two inches off the floor without moving the hips.
- Hold for 20 to 45 seconds, breathing slowly through the belly.
- Lower the knees back to the floor under control.
Tips
- Push the floor away so the upper back stays full, not sunken.
- Keep the neck long, eyes on the floor just in front of the hands.
Common mistakes
- Letting the lower back sag or round.
- Lifting the knees too high so the hips rise.
- Holding the breath.
Muscles worked by the Bear Plank Hold
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knees hovering under the hips. Holding the body straight against gravity is anti-extension: rectus abdominis and the obliques brace, with the shoulders, glutes and hip flexors holding the position.
Bear Plank Hold alternatives
Same equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Bear Plank Hold work?
Mainly the upper abs and lower abs. The obliques and front delts assist.
Is the Bear Plank Hold good for beginners?
Yes. The Bear Plank Hold is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Bear Plank Hold?
For example the Bear Crawl, Forearm Plank and Plank. They train mostly the same muscles.
How do you make the Bear Plank Hold harder?
Add weight or reps, or move on to the Mountain Climber (Cross Body) and Hollow Body Hold.
Sources
- McGill 2010, Strength Cond J 32(3):33-46 (core training)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.