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Abs · Intermediate

Supine Back Body-Line Drill

Supine gymnastics alignment drill lowering a dowel and both legs away from the trunk while the ribs and lower back remain fixed to the floor.

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Supine Back Body-Line Drill demonstration

Exercise overview

Training details

AbsCoreHip FlexorsShoulders

Equipment

Dowel

Sets × reps

2 × 8

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie face up holding a dowel above the chest with straight elbows and place the hips and knees at about 90 degrees.
  2. 02Press the lower back gently into the floor, draw the ribs down, and keep the legs together.
  3. 03Lower the straight arms overhead and extend both legs away at the same time without letting either touch the floor.
  4. 04Stop immediately before the lower back lifts or the ribs flare; the usable range is the position you can hold.
  5. 05Return the dowel and legs to the start under control, reset the body line, and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationHollow Body HoldRelated variationBent Hollow HoldRelated variationGHD Hollow Hold

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDead BugComparable substituteAb Wheel RolloutComparable substituteHollow RockComparable substituteAlternating Straight-Leg Raise

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