Six-Inch Hold
Also known as: 6-Inch Hold, Lying Straight-Leg Hold
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Description
Lie on a flat bench and grip its edges beside your hips. Raise your straight legs slightly above the bench while lifting your head and shoulders, keeping your lower back supported. Hold this position with your abdomen braced and breathe steadily, then lower your legs and upper body under control.
How to Perform
- Lie on your back on a flat bench with your legs straight.
- Grip the bench edges beside your hips.
- Brace your abdomen and keep your lower back supported.
- Lift both legs slightly above the bench and raise your head and shoulders.
- Hold your legs and upper body still while breathing steadily.
- Lower your legs, head and shoulders under control to finish.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Begin with short holds and increase the time gradually.
- Use an audible timer to mark the planned holding time.
- Exhale as you lift into the hold.
- Keep your jaw relaxed and look toward your feet.
- End the hold as soon as fatigue makes the position unstable.
Common Mistakes
- Arching the lower back away from the bench.
- Letting the knees bend during the hold.
- Swinging the legs instead of holding them still.
- Pulling the chin tightly against the chest.
- Lifting the legs too high and shortening the lever of the hold.
- Letting the pelvis twist to one side.
Recommended Exercises
Explore exercises related to Six-Inch Hold for abs training and similar movement patterns.
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