Bear Plank – Rock Back

  • HOW: Take an all fours position on your hands and your knees. Hands underneath the shoulders and knees under the hips. Lift the knees off the ground. Pushing through the palms, take the hips towards the heels. Keep the shins parallel to the ground. Once you reach maximum range of motion with rocking your hips back, return to the start position. 
  • FEEL: You will feel your front thighs and lower abdomen working. 
  • COMPENSATION: Avoid lifting the hips to the ceiling. Avoid flexing the spine.

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