CORE · COMPOUND
Bear Plank Knee Hover
A controlled quadruped hover emphasizing trunk bracing.
Primary musclesCore
Secondary musclesShoulders, Quads
EquipmentBodyweight
DifficultyBeginner · Anti-Extension
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Start on hands and knees and brace.
- Lift the knees slightly from the floor.
- Hold while keeping the spine and hips controlled.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the core as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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