Bear Plank To Knee Pull Tutorial
Bear plank to knee pull is a dynamic core exercise performed from an extended bear plank on the hands, with the knees hovering off the floor. From this position, you pull one knee directly under your chest, extend it back, and alternate sides.
It is a strong core stability and control drill that also challenges the shoulders and hip flexors. With a difficulty of 3, it is best suited for intermediate trainees who already have basic plank strength. Focus on slow, controlled movement, minimal body shift, and keeping the knees low to maintain tension throughout.
Benefits
- Builds deep core strength and control
- Improves shoulder stability under load
- Trains anti-rotation and anti-extension
- Enhances hip flexor strength in a controlled range
- Improves coordination between upper and lower body
- Reinforces proper plank technique
- Raises heart rate without impact
Setup & Starting Position
Begin on the floor in an extended bear plank. Place your hands flat on the ground, slightly in front of your shoulders, with fingers spread for stability. Your knees should be bent and hovering a few centimeters off the floor, positioned under your hips.
Shift your body slightly back so your shoulders are not stacked directly over your wrists, creating a longer lever and more core demand. Keep your spine neutral, ribs pulled down, and pelvis slightly tucked so your lower back does not arch.
Your feet should be hip-width apart, toes tucked under, and heels pushing back gently. Gaze at the floor between your hands to keep your neck aligned.
Setup tip: Before starting the first rep, lightly drag your hands and feet toward each other without moving them. This creates full-body tension and makes the knee pulls smoother and more controlled.
How To Do Bear plank to knee pull (Step-by-step)
- Set up in an extended bear plank with knees hovering off the floor.
- Brace your core as if preparing for a light cough.
- Shift your weight slightly into both hands.
- Pull your right knee straight under your chest without rounding your back.
- Keep the knee low and close to the floor.
- Pause briefly under the chest while staying stable.
- Extend the right leg back to the starting position.
- Re-establish full plank tension.
- Pull your left knee under the chest in the same way.
- Extend the left leg back.
- Continue alternating sides with slow, controlled reps.
- Finish by gently lowering the knees to the floor.
Form Cues
- Hands push the floor away
- Knees hover low
- Back stays flat
- Ribs down, hips steady
- Knee moves straight forward
- No rocking side to side
- Slow and controlled
Breathing & Bracing
Proper breathing helps maintain control during the bear plank to knee pull. Start by taking a calm breath in through your nose before initiating the movement. As you pull one knee under your chest, gently exhale through the mouth while keeping your ribs down and abs tight.
Think of bracing your core as tightening a wide belt around your waist, not sucking your stomach in and not pushing it out. This brace should stay active throughout the entire set.
A simple breathing rhythm you can repeat is: inhale in the plank position, exhale as the knee pulls in, then inhale again once the leg is fully extended back. This keeps oxygen flowing without losing tension.
Avoid holding your breath, as this can cause your hips to shift or your lower back to arch. Smooth breathing supports steady shoulders and controlled leg movement.
Common Mistakes
- Letting the hips lift too high, fix by keeping knees low and core braced.
- Rounding the lower back, fix by pulling ribs down before moving.
- Rocking side to side, fix by slowing the knee pull.
- Bending the arms excessively, fix by pushing the floor away.
- Rushing the reps, fix by adding a short pause under the chest.
- Looking forward, fix by keeping eyes down.
How It Should Feel
Quick self-check: You should feel steady tension across your abs, especially the lower and deep core, with your shoulders working to support your body weight.
Good signs:
- Your hips stay level as the knee moves.
- The knee glides smoothly under the chest.
- Your breathing stays controlled.
Warning signs:
- Sharp pain in the shoulders, wrists, or lower back, stop immediately.
- Excessive shaking that causes loss of form.
If you feel it mainly in your neck, relax your shoulders and press the floor away. If you feel strain in the lower back, shorten the knee pull range and re-brace your core before continuing.
Alternative Names
Bear crawl knee pull, Bear plank knee drive
Variations
Easier
- Bear plank hold: Hold the extended bear plank without moving the legs.
- Bear plank knee tap: Lightly tap one knee to the floor under the chest, then switch.
Harder
- Slow tempo bear plank to knee pull: Take 3 to 4 seconds to pull the knee in and extend back.
- Bear plank to knee pull with pause: Hold the knee under the chest for 2 seconds before extending.
Sample Workout
Core Stability Workout
- Bear plank to knee pull, 3 sets of 6 to 10 reps per side
- Dead bug, 3 sets of 8 reps per side
- Side plank, 3 sets of 20 to 30 seconds per side
- Glute bridge, 3 sets of 12 reps
Rest 45 to 75 seconds between sets. A rep of the bear plank to knee pull counts as one knee pull on one side.
Progression Plan
Week 1: Perform 3 sets of 6 reps per side. Focus on perfect form, steady breathing, and keeping the knees low. Rest as needed to maintain control.
Week 2: Increase to 3 to 4 sets of 8 reps per side. Add a brief pause under the chest if you can keep your hips level.
Week 3: Slow the tempo to 3 seconds in and 3 seconds out. Keep reps at 6 to 8 per side. Reduce rest slightly.
Week 4: Move to an advanced variation such as a longer pause or slower tempo if all reps stay clean.
If form breaks down or the lower back feels strained, repeat the previous week until control improves.
FAQ
How many reps should I do per side?
Most people do 6 to 10 controlled reps per side, counting each knee pull as one rep.
Should my knee touch my chest?
No, it should move under the chest as far as you can without rounding your back.
Why do my hips shift when I pull the knee?
This usually means the movement is too fast, slow down and brace harder.
Can I do this exercise every day?
Yes, as long as volume is moderate and your shoulders and core recover well.
Is this more core or shoulder focused?
The core is the main target, but the shoulders work hard to stabilize.
Summary
The bear plank to knee pull is a powerful way to challenge your core while reinforcing strong plank mechanics. By moving slowly and keeping tension throughout, you build stability that carries over to many other bodyweight and strength exercises.
Stay patient with the movement, prioritize control over speed, and use the regressions or progressions as needed. Consistent practice will improve not just your abs, but your overall movement quality and body awareness.
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