To perform a bear stance plank hold, start on your hands and knees with your wrists aligned under your shoulders and your knees under your hips. Lift your knees a few inches off the ground, keeping them bent at about a 90-degree angle, and hold this position, creating a straight line from your head to your tailbone. Engage your core, glutes, and shoulders to stabilize your body, focusing on maintaining proper form and breathing rhythmically throughout the hold for an effective full-body exercise. Now you add a double knee or single knee tap to the ground then return back to starting position.