Uploaded April 2026 | Updated September 2026, 2 weeks ago

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One move, three benefits — your quads, core, AND shoulders are all going to feel this one!

Here's how it works:
Start in a bear plank — hands and toes on the floor, knees just hovering off the ground. Push your hips back toward your heels, then drive forward and press out into a full plank. That's it! Simple, brutal, effective. 😄

Why you'll love to hate it:
🔥 Serious quad burnout from that hip-back push
💪 Core and shoulder stability work built right in
⚡ No equipment needed — just you vs. the floor

Perfect for tacking onto the end of a leg day or throwing into a bodyweight circuit!

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