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Glutes · Intermediate

Bear Plank Kickback

Single-leg hip extensions from a bear plank for glute strength and anti-rotation trunk control.

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Bear Plank Kickback demonstration

Exercise overview

Training details

GlutesCoreHamstringsShoulders

Equipment

Bodyweight

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Begin on hands and knees with hands under shoulders and knees under hips.
  2. 02Lift both knees a few centimeters into a bear plank and brace the trunk.
  3. 03Extend one leg straight behind you until about hip height without arching the lower back or rotating the pelvis.
  4. 04Return that knee beneath the hip and re-establish the hovering bear position.
  5. 05Alternate legs for the prescribed repetitions while keeping the supporting knee low and the shoulders steady.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBear Plank Shoulder TapRelated variationShoulder Tap Push-Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell FlyComparable substituteBench PressComparable substituteDumbbell Deep Push up and Renegade RowComparable substitute1 & 1/4 Push-UpComparable substituteAlternating Plate Push-UpComparable substituteDumbbell Renegade Row

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