Demo & instructions
Bear Hold
Also known as: Bear Plank, Quadruped Hover, Knees-Hovering Hold
Instructions
On hands and toes with the knees hovering a few centimetres above the floor, held still. The short position keeps the lower back safe while the deep trunk muscles work hard.
- Movement
- Anti-extension
- Type
- Isolation
- Level
- Beginner
- Typical range
- 15–60 sec
Setup
- 1Start on hands and knees with the hands under the shoulders and knees under the hips.
- 2Tuck the toes under and flatten the back.
Execution
- 1Press into the hands and lift the knees a few centimetres off the floor.
- 2Keep the back flat and the hips level with the shoulders.
- 3Hold for the target time, then lower the knees.
Breathing
Breathe steadily through the hold.
Form cues
Target
How much of each set every muscle carries.
Primary
- Deep core100% share of the work
- Abs70% share of the work
Secondary
- Front delts40% share of the work
- Quads40% share of the work
- Hip flexors30% share of the work
Stabilizers
- Triceps20% share of the work
Equipment
No equipment needed
Just you and a little floor space.
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
