A new variation of plank is being used by many fitness coaches and physical therapists, known as the Bear Crawl Plank. The Movement requires one to get down into a plank position with their elbows on the ground and bending their knee to create a right angle. The toes should be the only lower extremity touching the floor while the glutes are extended in the air. (check link for video tutorial below)
This exercise allows for the participant to reinforce proper spinal positioning, similar to a normal plank, and incorporates the dual-core activation method by targeting the muscles of the lumbar flexors and hip flexors. This dual-core activation is great way to reinforce proper spinal positioning, helping with core tightness and injury prevention.
A quick video tutorial is attached below,
University of Massachusetts Amherst
161 Commonwealth Avenue, University of Massachusetts Amherst, MA 01003
UMass Campus Recreation
By,
Rory McMahon
UMass Personal Trainer/ Programming Assistant