Bear Plank Arm Lifts

Instructions

1. Start on your hands and knees in a quadruped position.

2. Place your hands under your shoulders and your knees under your hips.

3. Tuck your toes under.

4. Lift your knees a few inches off the floor to come into a bear plank.

5. Reach that arm forward only as far as you can while keeping your trunk stable.

6. Pause briefly.

7. Place the hand back down with control.

8. Repeat with the other arm.

9. Continue alternating arm lifts for the prescribed number of reps or time.

Common Compensations

• Do not let your hips rock side to side as you lift the arm.

• Do not let your low back sag or arch excessively.

• Do not shrug your shoulders up toward your ears.

• Do not lift the arm so high or far that you lose trunk control.

• Do not let your knees drop to the floor unless the exercise specifically allows it.

• Do not rush the arm lift or the return to the floor.

Extra Info

• You should feel this mostly in your core, shoulders, and hips.

• You may also feel your quads working to help hold the bear plank.

• The goal is to keep your body steady while one arm moves.

• Widening your feet a little can make the exercise easier to control.

• You should not feel sharp pain in your wrists, shoulders, low back, or knees.