This is how a trainer does the bear plank

In terms of core, arms, and glutes, the standard plank gets all the glory, but if you want to get a little extra workout in those areas, the bear plank is your best friend (or, as far as muscle soreness is concerned, your worst enemy).

Standing on your knees while holding a quadruped position, this move involves holding your body vertically. You need to squeeze through your glutes and core in order to do this correctly since you’re lifting nearly all of your body weight. However, if you are properly coached-and if you have a lot of core strength-you’ll get it done.

Traci Copeland, a Nike run coach and trainer, points out the biggest mistakes people make with bear planks, then watch her video above to discover how to do it right.

1. Excessive hip height

While adjusting your hips during a bear plank may make it easier, it’s not the best idea-your core needs to be engaged and your body in a straight line to reap the full benefits of the move.

2. Hands and knees misplaced

When you’re doing a bear plank, you should try to keep your entire body in line with the ground as if you’re creating a square. You should keep your knees beneath your hips rather than letting them splay outwards. Spread your hands through your fingers and keep them in place

3. Back curved

Similarly to your standard plank form, a bear plank requires you to maintain a straight, smooth line across your body. Copeland often sees people arching their backs during these moves because this requires some serious core engagement. She says arched backs put unnecessary pressure on the lumbar spine. Maintaining your spine’s neutrality requires that you squeeze through your glutes and your core.

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