Lying Floor 6 Inch Hold

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended and feet together.
2. Place your hands flat by your sides or tucked slightly under your glutes for additional lower back support.
3. Engage your core by pressing your lower back firmly into the floor, eliminating any arching in the spine.

How to do it

1. Lift both legs simultaneously until your heels are approximately 6 inches (15 cm) off the ground.
2. Hold this position statically while maintaining a steady, shallow breathing pattern (do not hold your breath).
3. Keep your knees locked and legs perfectly straight throughout the duration of the hold.
4. Lower your legs slowly and under control back to the floor once the set is complete.

Form checklist

• Keep your lower back pressed firmly into the floor at all times.
• Ensure your legs are straight with no bend in the knees.
• Keep your neck neutral; look toward the ceiling or slightly toward your toes.
• Avoid letting the legs drift higher than 6 inches to maintain maximum tension.

Pro tips

• Focus on 'shortening' the distance between your ribcage and pelvis to maximize abdominal recruitment and protect the spine.
• If you feel your lower back arching, lift your legs slightly higher until your spine flattens, then work on lowering them over time.

Make it harder

• Lift your head and shoulder blades off the floor into a 'hollow body' position to further engage the upper abdominals.
• Extend your arms straight overhead behind you to increase the lever length and difficulty.

Frequently asked

What muscles does the lying floor 6 inch hold work?

The lying floor 6 inch hold primarily targets the abs and obliques, and also works the glutes as secondary muscles.

What equipment do you need for the lying floor 6 inch hold?

The lying floor 6 inch hold requires no equipment — just your body weight.

Is the lying floor 6 inch hold good for beginners?

The lying floor 6 inch hold is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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