How to do Six Inch and Hold

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Difficulty: Medium

Impact Level: Normal

Target Body Parts: abs, lower back, quadriceps


Start off lying flat on your back on the floor with your legs stretched out and your arms by uour sides. Pull your belly button down, in towards your spine, then contract your abs to lift your head and shoulders off the floor. Keep your lower back in contact with the floor at all times. Then at the same time as you lift your head and shoulders, lift your legs up straight off the floor until they are about six inches above the floor and hold here for the duration of the exercise.

If you find that your lower back arches up away from the floor, this straight leg version of this exercise is too intense for you and you will need to try the regression exercises to build up to it.

How to make Six Inch and Hold easier

You can make this exercise easier by shortening the distance between your hips and your feet by bending at the knees, into a tucked six inch and hold. The easiest option is to bring your knees in so they are above your hips with your shins parallel to the floor.

As you get stronger you then start to open your hips so that your knees and feet lower towards the floor until they are six inches above the floor. Then you can start to straighten your legs until they are fully straight.

Everytime you make this exercise a little harder make sure you can do it for the duration required with your lower back pressed against the floor.

How to make Six Inch and Hold more challenging

Once you can hold this position with straight legs for the required duration you can increase the intensity by lifting your hands up off the floor, then try it with your arms reaching towards the ceiling, then try it with your reach out over head behind you.

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