Step by step instructions, muscle activation and variants for the Bear Plank Kickback.
The Bear Plank Kickback combines the core stability demands of the bear plank position with a glute kickback, targeting the glutes and hamstrings while the core works to prevent the hips from rotating. It is an effective bodyweight exercise for building posterior chain strength and hip stability.
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The Bear Plank Kickback 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.