Bear Plank Kickback

The Bear Plank Kickback is a dynamic exercise that targets multiple muscle groups, including the core, glutes, and shoulders. This exercise is a variation of the traditional bear plank exercise, incorporating a kickback movement that adds an extra challenge and works your muscles in a unique way. To perform the Bear Plank Kickback, start in a plank position on all fours, with your toes tucked under and your knees slightly hovering above the ground. Your wrists should be directly under your shoulders, and your core engaged to maintain a straight line from head to toe. From this starting position, lift one leg off the ground and extend it straight back, while maintaining your balanced and stable position. Imagine kicking the ceiling with your heel. Keep your core tight and your back straight throughout the movement. Lower your leg back down and repeat on the other side. The Bear Plank Kickback not only strengthens your core and glutes but also improves stability and balance. It is an effective exercise for those looking to target their posterior chain and develop a strong, toned physique. Remember to start with proper form and gradually increase the intensity as you become more comfortable with the movement. Incorporate the Bear Plank Kickback into your workout routine to challenge your muscles, improve overall strength, and enhance functional fitness. Combine it with other exercises, such as planks, lunges, or squats, to create a well-rounded fitness program that will help you reach your goals.

Instructions

• Start in a high plank position with your hands directly under your shoulders and your legs extended behind you.
• Engage your core and keep your spine in a neutral position.
• Bend your right knee and lift your leg up towards the ceiling, keeping your foot flexed and your glutes engaged.
• Focus on squeezing your glutes at the top of the movement.
• Lower your right leg back down to the starting position and repeat on the left side.
• Continue alternating sides for the desired number of repetitions or time.
• Remember to breathe throughout the exercise and maintain proper form.
• To modify the exercise, you can perform it on your forearms instead of your hands.

Tips & Tricks

• Engage your core muscles throughout the exercise to maintain stability and control.
• Keep your shoulders in line with your wrists to prevent any strain on the upper body.
• Breathe steadily throughout the movement, exhaling as you extend your leg.
• Focus on squeezing your glutes at the top of the kickback to maximize the effectiveness of the exercise.
• Start with lighter weights or resistance bands and gradually increase the intensity as you get stronger.
• Maintain a neutral spine position by avoiding excessive arching or rounding of your back.
• Perform the exercise in a slow and controlled manner, rather than rushing through it.
• Ensure that your hips remain level throughout the movement, without tilting or rotating to one side.
• Take breaks and rest as needed, especially if you feel any discomfort or pain during the exercise.
• Combine the Bear Plank Kickback with other exercises to create a well-rounded workout routine.