Lying 6 Inch Hold

Muscles worked

Setup

1. Lie flat on your back on a mat or a flat bench with your legs fully extended and feet together.
2. Place your hands palms-down by your sides, or grip the edges of the bench behind your head for added stability.
3. Press your lower back firmly into the floor or bench, ensuring there is no gap between your spine and the surface.

How to do it

1. Exhale and engage your core to lift both legs simultaneously until your heels are exactly 6 inches off the surface.
2. Hold this position statically, keeping your legs perfectly straight and your toes pointed or feet flexed.
3. Maintain shallow, controlled breathing throughout the hold, keeping your abdominal wall braced like you are expecting a blow to the stomach.
4. Lower your legs slowly and under control to the starting position once the timed interval is complete.

Form checklist

• Keep your lower back glued to the surface; if it arches, your core has disengaged.
• Ensure your knees are locked out straight to maximize the lever length and tension.
• Keep your head and shoulders relaxed on the surface unless performing a hollow-body variation.
• Maintain the 6-inch height strictly; do not allow the legs to drift upward to make the move easier.

Pro tips

• Focus on 'posterior pelvic tilt'—think about pulling your belly button toward your spine and tilting your pubic bone toward your ribs.
• If using a bench, pull on the edges behind your head to engage your lats, which creates a more stable 'anchor' for your core to pull against.

Make it harder

• Lift your shoulder blades slightly off the floor to enter a full 'Hollow Body' hold, increasing upper abdominal recruitment.
• Wear ankle weights or hold a small dumbbell between your feet to increase the resistance on the lower abs.

Frequently asked

What muscles does the lying 6 inch hold work?

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

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

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

Is the lying 6 inch hold good for beginners?

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

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals