Before going through pregnancy and childbirth, I never shied away from sit ups, crunches, and other abdominal exercises that involved spinal flexion. However, a lingering case of postpartum diastasis recti made all of those exercises off-limits, so I had to rethink the way I trained my core.
My pelvic floor physical therapist often assigned bear plank leg reaches during our appointments. As a certified personal trainer I was certainly familiar with the move, but regretfully I’d never incorporated them into my routine on a consistent basis. Trying them in her office left me shaking after a set and sore the next day, and that was all the evidence I needed to start doing them more regularly.
Bear plank leg reaches are incredibly effective at targeting the deepest muscles of our core, like the transverse abdominis and internal obliques. The more surface level muscles like the rectus abdominis and external obliques also kick into gear, so this one movement can train multiple abdominal muscles at the same time.
Below I’ll go over how to do bear plank leg reaches, their benefits, and ways to modify or progress the exercise. Grab a yoga mat and give them a try.
How to do bear plank leg reaches
Check in with your doctor before trying this exercise or any new activity. Bear plank leg reaches may look simple but they’re challenging to master. Consider meeting with a certified personal trainer for guidance on correct form, appropriate modifications for your fitness level, and proper progressions when you’re ready.
You’ll just need a yoga mat for this exercise. If you have sore knees, you may want to use a rolled up towel or pillow for additional cushioning.
Start with one set of 8 reps per side. After you’ve built up some strength and stability, increase to 10-12 reps on each side. You can also gradually increase the number of sets you do.
Bear plank leg reaches can be done on their own, as a part of your current core routine, or as a warm-up for lifting, running, or other workouts.
Here’s how to do them:
- Come to all fours on the mat.
- Engage your core muscles.
- Lift your knees about 1-2 inches off the mat.
- Extend your right leg behind you, keeping your hips square to the mat.
- Pause briefly.
- Bring your right leg back to the starting position.
- Extend your left leg behind you, keeping your hips square to the mat.
- Pause briefly.
- Bring your left leg back to the starting position.
- Continue alternating between your two sides for 8-12 reps per side.
What are the benefits of bear plank leg reaches?
Popular core exercises like crunches and sit ups are great for targeting the rectus abdominis (or “six pack”), but they aren’t as effective for strengthening the deeper muscles of your core like the transverse abdominis and internal obliques.
Bear plank leg reaches require effort from many different core muscles at once – the rectus abdominis, transverse abdominis, internal and external obliques, and pelvic floor muscles. Additionally, your shoulders, back, quads, and glutes have to work in tandem to keep proper form and body positioning.
Extending your leg in the “reach” portion of the exercise trains your core muscles to stabilize the pelvis and spine. This can translate to better balance, improved athletic performance, and a reduced chance of certain injuries.
How to modify bear plank leg reaches
Bear plank leg reaches are a progression from bear planks, so if the “reach” element seems too difficult, try performing the exercise in its standard form. Once you can hold the position for 30-45 seconds, try adding the leg reach back in.
You can also build up to performing bear plank leg reaches by practicing birddogs. This move targets a lot of the same muscles in a similar way, but with your knees on the mat.
How to progress bear plank leg reaches
When bear plank leg reaches start to feel easy, there are ways to make the move even more challenging.
The bear plank birddog is an advanced exercise that requires a high level of core strength and stability. In addition to extending your leg, you’ll simultaneously extend your opposite arm. Try this movement only after you’ve mastered bear plank leg reaches.
You can also add ankle weights when performing the exercise.
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