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Boat Hold
A bodyweight isometric hold that targets the abs and hip flexors to build core endurance and balance; commonly used in yoga for stability and posture improvement.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Beginner
Primary Muscle Groups
Abs, Obliques, Hip Flexors
Secondary Muscles
Lower Back, Quads, Hamstrings
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Hip Flexors
8/10Iliopsoas
Lower Back
4/10Erector Spinae
Quads
4/10Rectus Femoris
Hamstrings
3/10Biceps Femoris
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
30-60 seconds • Recover fully before next hold
How to Perform
Sit on the floor with knees bent and feet flat, hip-width apart. Lean back slightly while engaging your core and lifting your feet off the ground with shins parallel to the floor.
- Balance on your sit bones with a straight spine and lifted chest.
- Extend arms forward parallel to the floor if stable.
- Straighten legs to eye level for full version, forming a V shape.
- Engage core to prevent lower back rounding.
- Hold position with steady breathing.
- Lower feet and sit up to release.
Coaching Tips
Form Cues
- Pull belly button to spine
- Lift chest high
- Balance on sit bones
- Keep spine straight
- Gaze forward
- Engage hip flexors
Breathing
Inhale to prepare, exhale to engage core, then breathe deeply and rhythmically throughout the hold.
Tempo
0-10-0
Range of Motion
Torso at 45 degrees from floor, legs straight at eye level or bent shins parallel; maintain space between ribcage and pelvis without rounding back.
Safety
Safety Notes
- Avoid if acute lower back pain
- Modify with bent knees if hip flexors tight
- Stop if belly coning or doming occurs
- Keep neck neutral to prevent strain
- Use hand support for beginners
- Breathe steadily to avoid tension
Spotting
No spotting needed; self-supported bodyweight exercise. Use a wall or chair for balance support if necessary.
Common Mistakes
- Rounding lower back
- Hunching shoulders
- Holding breath
- Straining neck
- Letting knees collapse inward
- Sinking hips
When to Avoid
- Acute lower back injury
- Hip flexor strain
- Neck pain
- Pregnancy with diastasis recti
- Recent abdominal surgery
Flexibility Needed
- Adequate hip flexion range
- Thoracic spine mobility
- Ankle dorsiflexion for straight legs
Build Up First
- Basic core engagement
- Hip hinge awareness
- Seated balance competency
Also known as
Boat Pose, Navasana
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