Bear Plank Floating Leg Extension

Muscles worked

Setup

1. Start on all fours in a quadruped position with your hands directly under your shoulders and knees under your hips.
2. Tuck your toes and engage your core to lift your knees 1-2 inches off the floor.
3. Maintain a neutral spine with your head, mid-back, and glutes in a straight line.

How to do it

1. Exhale and slowly extend one leg straight back until it is fully locked out and parallel to the floor, keeping the other knee hovering just above the ground.
2. Squeeze the glute of the extended leg at the peak of the movement while keeping your hips perfectly square to the floor.
3. Inhale as you slowly return the knee to the starting hovering position under your hip without letting it touch the floor.
4. Maintain a controlled 2-1-2 tempo (2 seconds out, 1 second hold, 2 seconds back).

Form checklist

• Keep the hovering knee consistently 1-2 inches off the floor; do not let it rise as you tire.
• Prevent the lower back from arching or sagging as the leg extends.
• Keep your weight centered; do not shift excessively toward the stationary side.
• Push actively through your palms to keep your shoulder blades from winging.

Pro tips

• Imagine a glass of water resting on your lower back; your goal is to extend the leg without spilling a drop.
• Focus on 'pushing the wall away' with your heel rather than just lifting the leg to maximize hamstring and glute tension.
• Maintain a 'ribs-to-pelvis' connection to ensure the movement comes from the hip and not the lumbar spine.

Make it harder

• Add a 3-second isometric hold at full leg extension to increase time under tension.
• Perform the extension while simultaneously reaching the opposite arm forward to create a Bear Plank Bird-Dog.

Frequently asked

What muscles does the bear plank floating leg extension work?

The bear plank floating leg extension primarily targets the abs, deltoids, hamstrings, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the bear plank floating leg extension?

The bear plank floating leg extension requires no equipment — just your body weight.

Is the bear plank floating leg extension good for beginners?

The bear plank floating leg extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques
• Bear Plank Floating MarchIntermediate · abs, calves, deltoids, hamstrings, and obliques
• Front Kick TwistIntermediate · abs, deltoids, glutes, hamstrings, obliques, and quadriceps
• Inchworm And Mountain ClimbersIntermediate · abs, deltoids, hamstrings, and obliques