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CoreStrength
Bear Plank
Knee Hover
A hands-and-knees plank with the knees hovering slightly above the floor.
Level
Intermediate
Equipment
Bodyweight
Focus
Core · Shoulders · Quads
Choose variation
Exercise Demonstration
Visual demo
Demonstration videos focus on movement quality. Use the cues below for additional guidance.
Key Cues
Do it well.
01
Place the hands beneath the shoulders and knees beneath the hips.
02
Lift the knees only a small amount.
03
Keep the torso steady and shoulders controlled.
04
Breathe normally and lower before losing control.
Common Mistakes
Watch for this.
01
Lifting the hips too high.
02
Letting the back sag.
03
Holding the breath.
Exercise Family
Same movement.
Different setup.
Choose the version that matches your equipment, experience and current training plan.
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