Six Inch Hold

Muscles worked by the Six Inch Hold

Primary

Hip FlexorsHip Flexor MusclesAbsRectus Abdominis

Secondary

ObliquesOblique AbdominalsQuadsQuadriceps FemorisDeep CoreTransversus Abdominis

Also called: hip flexor, iliopsoas, psoas, iliacus, hip flexors, abs.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Six Inch Hold

1. Lie on your back with the legs straight and the arms resting along your sides.
2. Press the lower back into the floor and brace the abdominals.
3. Lift the head, shoulders and straight legs about six inches off the floor.
4. Hold the position while breathing steadily.
5. Lower slowly to rest.

Form tips

• Keep the lower back flat; if it arches, raise the legs a little higher or bend the knees.
• Keep the neck relaxed and the chin slightly tucked.
• Build up with short holds and rest in between.

At a glance

Six Inch Hold in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Hollow Hold
• Dead Hang
• Flexed Arm Hang
• Front Lever
• Handstand Hold
• Hanging L-Sit
• Hanging Tuck Hold
• Hollow Body Hold

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "six-inch-hold",
  "name_en": "Six Inch Hold",
  "name_de": "Six-Inch-Halt",
  "name_es": "Mantenimiento a 15 cm del Suelo",
  "description_en": "A static core hold lying on the back with the head, shoulders and straight legs lifted about six inches off the floor. It trains the lower abdominals and hip flexors.",
  "description_de": "Ein statischer Rumpfhalt in Rückenlage, bei dem Kopf, Schultern und die gestreckten Beine etwa 15 cm vom Boden angehoben werden. Er trainiert den unteren Bauch und die Hüftbeuger.",
  "description_es": "Un mantenimiento estático de core tumbado boca arriba con la cabeza, los hombros y las piernas rectas elevados unos 15 cm del suelo. Entrena la parte baja del abdomen y los flexores de cadera.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "core",
  "primary_muscles": [
    "hip_flexors",
    "rectus_abdominis"
  ],
  "secondary_muscles": [
    "obliques",
    "quadriceps",
    "transverse_abdominis"
  ],
  "goals": [
    "strength",
    "endurance"
  ],
  "tags": [
    "core_focus",
    "calisthenics",
    "knee_safe",
    "shoulder_safe",
    "no_axial_load"
  ],
  "variation_group": "static-hold",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Lie on your back with the legs straight and the arms resting along your sides.",
    "Press the lower back into the floor and brace the abdominals.",
    "Lift the head, shoulders and straight legs about six inches off the floor.",
    "Hold the position while breathing steadily.",
    "Lower slowly to rest."
  ],
  "instructions_de": [
    "Leg dich auf den Rücken, die Beine gestreckt und die Arme neben dem Körper.",
    "Drück den unteren Rücken in den Boden und spann die Bauchmuskeln an.",
    "Heb Kopf, Schultern und die gestreckten Beine etwa 15 cm vom Boden ab.",
    "Halte die Position und atme dabei gleichmäßig.",
    "Senke dich langsam zum Ausruhen ab."
  ],
  "instructions_es": [
    "Túmbate boca arriba con las piernas estiradas y los brazos descansando a lo largo de los costados.",
    "Presiona la zona lumbar contra el suelo y contrae el abdomen.",
    "Levanta la cabeza, los hombros y las piernas rectas unos 15 cm del suelo.",
    "Mantén la posición respirando con regularidad.",
    "Baja despacio para descansar."
  ],
  "tips_en": [
    "Keep the lower back flat; if it arches, raise the legs a little higher or bend the knees.",
    "Keep the neck relaxed and the chin slightly tucked.",
    "Build up with short holds and rest in between."
  ],
  "tips_de": [
    "Halte den unteren Rücken flach; wölbt er sich, heb die Beine etwas höher oder beuge die Knie.",
    "Halte den Nacken entspannt und das Kinn leicht eingezogen.",
    "Baue mit kurzen Halten auf und ruh dich dazwischen aus."
  ],
  "tips_es": [
    "Mantén la zona lumbar plana; si se arquea, sube un poco más las piernas o flexiona las rodillas.",
    "Mantén el cuello relajado y la barbilla ligeramente metida.",
    "Progresa con mantenimientos cortos y descansa entre ellos."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/six-inch-hold-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "six-inch-hold");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.