Bear Position Plank with Wall Assistance


The Bear Plank has replaced the traditional Front Plank and become my go-to, beginner anti-extension exercise. While front planks are great it can often be difficult to get new clients to effectively manage the position of their pelvis with their hips extended.
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By flexing the hips into a quadruped position it shortens the lever on the pelvis making it easier to relatively posteriorly tilt and engage your oqliques.
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Additionally, by pressing your heels into the wall it provides a stable external surface for the client to receive feedback from and brace against.
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Quick Cues:
🔺Screw the hands into the ground.
🔺Inhale through the 👃🏼 4 seconds/Exhale through the 👄 8 seconds.
🔺Break the wall with your feet.
🔺Point your belt buckle towards your belly button.
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Give these a try and let us know how you like them!