How and Why Do Bear Plank with Kickback?

The plank with kickback is a very complete exercise. The two main muscle groups you work are your abs and glutes, but you'll also use your quadriceps, shoulders, and many other muscles to perform this movement.

The advantage of this exercise is that it does not require any equipment, but it may be useful to have an exercise mat for comfort.

1. Start by getting into a plank position (on your hands and toes).
2. As you exhale, slowly straighten one leg until the knee reaches hip level.
3. Hold this position for two seconds, then return to plank position.
4. Do the same movement with the other leg and continue alternating between the right leg and the left leg until you complete the required number of repetitions.

Training tips

• Keep your back flat to properly engage your abdominal muscles and glutes and avoid lower back strain.
• Tilting your neck up or from side to side can put unnecessary pressure and cause pain. It is best to continue looking at the floor in a way that is natural for the position of your spine.
• Your breathing should remain deep and regular, even as your abdominal muscles contract.
• To add variety to this abs exercise, lift your leg while keeping your leg bent at 90 degrees.