Instructions:
- 1Start in a high plank position, palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists
- 2With your core engaged, lift your right leg and bend the knee 90 degrees, bringing your heel toward your butt
- 3Kick your right leg back to straighten it, squeeze your glutes at the top
- 4Return your right knee under your body and repeat with the left leg
- 5Do as many reps as recommended
Tips:
- Keep your core tight and your hips stable
- Avoid rounding your back. It should be straight and parallel to the floor
- Squeeze your glutes each time you kick back
- Breathe in as you bring the knee towards the body, and breathe out as you kick back
Bear Plank Kickback: An Effective Full-Body Exercise
The Bear Plank Kickback is a dynamic bodyweight exercise that engages multiple muscle groups, particularly focusing on the hips. This movement not only strengthens the core but also enhances stability and balance. Often referred to as the bear plank tricep kickback or simply the bear plank, this exercise can easily be adapted for all fitness levels.
How to Perform the Bear Plank Kickback
To execute a Bear Plank Kickback, start in a bear plank position, which involves being on all fours while keeping your knees off the ground and your back flat. From this position, kick one leg back behind you while extending your arms forward, engaging your core throughout the movement. Alternate legs and repetitions for a balanced workout.
Benefits of the Bear Plank
Engaging in the bear plank not only strengthens your hips but also works various other muscles. Some key benefits include:
- Improved Core Strength: Helps to stabilize and support the spine.
- Enhanced Balance: Challenges your stability, training important stabilizer muscles.
- Increased Flexibility: Encourages dynamic movement patterns, enhancing overall mobility.
Muscles Worked in the Bear Plank
The bear plank kickback primarily targets the hip muscles while also engaging the core, shoulders, and triceps. This multi-muscle engagement is what makes the bear plank an effective compound exercise.
Tips for Success
- Maintain a neutral spine throughout the exercise to avoid strain.
- Keep your core engaged to maximize stability and control.
- Start slowly to focus on form before increasing speed or repetitions.
Incorporating the Bear Plank Kickback into your routine can be a game-changer for those looking to enhance their strength and stability. Whether you’re a beginner or more advanced, this exercise offers a unique challenge that can be adjusted to fit your needs. Explore the benefits of the bear plank today and level up your workout!