High Back Push Plank
Build core stability and shoulder strength with this dynamic plank variation that shifts weight through a controlled "bear" pike to challenge your midsection and upper body.
Instructions
Setup
Begin in a standard high plank position, with your hands placed directly under your shoulders, arms fully extended, and your body forming a straight line from head to heels. Engage your core tightly.
Movement
From the high plank starting position, bend your knees slightly while staying on your toes.
Push your hips back and upward while shifting your weight toward your heels, creating a slight pike or 'bear' position with your hips, ensuring your spine remains neutral.
Return to the starting high plank position by extending your legs and pushing your torso forward until your body is once again in a straight line.
Tips for Success
Keep your core engaged throughout the entire movement to prevent your back from arching.
Maintain a steady, controlled pace rather than using momentum.
Ensure your hands remain firmly planted on the mat throughout the exercise.