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Abs · Intermediate

Straight-Leg Boat Hold

Full boat-position isometric with straight legs, requiring greater hip-flexor and trunk control than the bent-knee version.

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Straight-Leg Boat Hold demonstration

Exercise overview

Training details

AbsCoreHip FlexorsQuadriceps

Equipment

Bodyweight

Sets × time

3 × 20 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit tall with the knees bent and lean back while the spine stays long.
  2. 02Lift the feet, then extend the knees only as far as the trunk remains controlled.
  3. 03Reach the arms forward and balance on the sit bones.
  4. 04Keep the chest open and ribs controlled without collapsing into the lower back.
  5. 05Hold, then bend the knees and lower the feet slowly.

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Variations

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

Easier regressionBoat Pose

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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 Body Hold

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