Alternating Bear Kickback Plank with Knee Tap

Starting Position

Get into a tabletop position on a mat. Place your hands directly under your shoulders and your knees directly under your hips. Rise up onto your toes and lift your knees just a few inches off the floor, maintaining a flat back. This is the Bear Plank position.

Execution

1. While keeping your core tightly braced and your back flat, shift your weight slightly to one side.

2. Extend your opposite leg straight back, squeezing the glute at the peak of the movement.

3. Ensure your hips stay square to the floor.

4. Return the leg to the starting position, placing the knee back near the floor without letting it touch.

5. Repeat the movement on the opposite side.