Step by step instructions, muscle activation and variants for the Bear Hold.
The bear plank is an isometric core stability exercise performed on all fours with the knees hovering just a few centimetres off the floor. It develops anti-extension and anti-rotation strength throughout the entire core complex and reinforces neutral spine control under sustained tension.
Common mistakes content is coming soon.
The Bear Hold is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.