Bear Plank Leg Lifts Towards Stronger Abs, Thighs and Quads

  • Home
  • Exercises
  • Bear Plank Leg Lifts Towards Stronger Abs, Thighs and Quads
Bear Plank Leg Lifts

Who doesn’t want to be fit and look fit? Everyone would want that killer body with stamina and energy. To achieve such a state in your body, you need commitment, dedication, and patience. Maintaining body balance and toning your muscles are not easy jobs. But it is doable. All you need is time off of your busy schedule to practice this fantastic exercise, bear plank leg lifts.
Many exercises target quads, thighs, and butt. Squats as well as lunges are known as the most popular exercises in this area. But bear plank leg lifts are just as effective, even though they do not include in your daily leg routine. It is quite different from other leg exercises as it requires balance, strength, and coordination. If you perform this exercise correctly, it will help you build a firm butt and stronger thighs in time.


How to do bear plank leg lifts properly?

Just like every other exercise, the bear plank also requires dedication and endurance. None of these exercises work overnight. You have to keep at it to show results on the outside. Bear plank leg lifts are one of the most effective exercises for your lower body. It increases stamina, core strength, and leg muscles.
To start off, this particular exercise requires you to get in the plank position. Once you are in plank position, bend one knee up to 90 degrees and push the heel of the same leg upwards as far as you can. Push the heel upwards as much as you can before moving into the other leg. Nevertheless, the below steps will guide you to perform the exercise in a better position.

Bear Plank Leg Lifts
Bear Plank Leg Lifts
  • Get into a plank position. To do so, lie down on your stomach and lift yourself with the help of your hands. Position the shoulders above your wrists and your back straight.
  • Bend your leg to 90 degrees so that your heel is closer to your butt, pointing towards the ceiling.
  • Push your heel towards the ceiling as far as you can and extend your leg as you do so. The final position should be your heel facing the ceiling. Squeeze your glutes together as you do so.
  • Hold this position for 2-5 seconds before coming back to the original plank position.
  • Continue to do 15 to 20 reps before changing the leg.

What does this exercise do?

If you practice this exercise correctly, it will primarily target the below muscles.

  • Hip flexors
  • Abdominal muscles
  • Glutes
  • Hamstrings
  • Shoulders
Fit Girl

 While performing bear plank leg lifts, you should balance the body’s stamina with other exercises as well. If you only practice bear planks, you will solely concentrate on one part of the body. More importantly, you should drink plenty of water and eat to your heart’s content, food that provides a balanced diet. For any type of exercise position to show forth results, you should avoid eating junk food, caffeine, and sweets. You should try only consuming fruits that supplement you with fructose and avoid store-bought sweets that are high in sugars and calories. No matter how much you workout, if you are not careful with your food, your effort is in vain.

The Bottom line: This is a slow, yet steady exercise that promises results!


Bear plank leg lifts are fantastic for your legs, thighs, hamstrings, and shoulders. They focus on tone and exercise your muscles to increase stamina and energy by burning fat while and after doing the exercise. However, if you want to experience results, you need to keep at it along with the other exercises. There are variations of bear plank too. You can pair it with another exercise or add some more to bear plank. But if you are new to the game of working out, you probably should go with the classic bear plank to avoid injuries, muscle strains, and twists. If you keep doing it, you will surely see results.

Share With Friends
Leave a Comment