Lying 6-Inch Hold
Can you hold your legs six inches off the ground? Test your core strength with the Lying 6-Inch Hold. Feel the burn!
The Lying 6-Inch Hold mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Lying 6-Inch Hold Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Hip Flexor (iliopsoas)
Lying 6-Inch Hold Variations and Alternatives
How to do the Lying 6-Inch Hold
Lie down on your back on a mat or flat bench, keeping your legs straight and together.
Place your hands by your sides or under the lower portion of your buttocks to support your pelvis.
Slightly contract your abdominals and raise your legs off the ground to about a six-inch height, or just enough so that your heels are a few inches above the floor or surface of the bench.
Keep your legs straight and hold them at this height for the desired period. Make sure to keep breathing normally throughout the exercise.
Do not let your lower back arch excessively. The goal is to maintain a neutral spine position.
After holding for the set time, lower your legs back down carefully.
Note: To increase the difficulty, the Lying 6 Inch Hold can be performed for longer durations, or by adding ankle weights for additional resistance. Conversely, to make it easier, you can bend your knees slightly.
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Lying 6-Inch Hold FAQs
What muscles does the Lying 6-Inch Hold work?
The Lying 6-Inch Hold mainly works the core. The main muscles are the rectus abdominis.
What equipment do you need for the Lying 6-Inch Hold?
None. The Lying 6-Inch Hold is a bodyweight exercise, so you can do it anywhere.
What are some Lying 6-Inch Hold variations and alternatives?
Similar exercises include the Dish Hold, 45-Degree Hollow Body, Hollow Body Hover and Hollow Hold.
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