StrengthIntermediateAbsGlutesShoulders
Movement atlas
Bear plank with kickback
Planche de l’ours avec extension de jambe
Quick read
- Category
- Strength
- Difficulty
- Intermediate
- Muscles
- Abs, Glutes
- Equipment
- Bodyweight
Description
From a bear plank with knees hovering, alternately extend one leg backward without rotating the pelvis.
From reference to session
Start a quick session with this exercise.
Open a prefilled session, keep the cues close, and track what you complete in Shapier.
Instructions
- 1Set the hands under the shoulders and knees under the hips, then hover the knees a few centimetres above the floor.
- 2Without rotating the pelvis, extend one leg behind you, return it under the hip, and alternate while keeping the trunk steady.
Common Mistakes
- Lifting the leg by arching the lower back instead of extending the hip.
- Shifting side to side or allowing the knees to rise too high.
Tips
- Set the hands under the shoulders and knees under the hips, then hover the knees a few centimetres above the floor.
- Without rotating the pelvis, extend one leg behind you, return it under the hip, and alternate while keeping the trunk steady.
Equipment
Bodyweight
Related Exercises
Progressions
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Regressions
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Equivalent Exercises
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