CORE · COMPOUND
Bear Plank Knee Hover
A controlled quadruped hover emphasizing trunk bracing.
Primary musclesCore
Secondary musclesShoulders, Quads
EquipmentBodyweight
DifficultyBeginner · Anti-Extension
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.
Watch how to perform it
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