Bent-knee boat hold, illustrated in 3 steps — Sit on the floor with knees bent and feet flat. Reach your arms forward.

Hips, Core

Bent-knee boat hold

A gentle hold for your core and hips, done on the floor. About 30 seconds.

Position: On the floor
Equipment: None
Time: About 30 seconds
Works: core and hips

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How to do bent-knee boat hold

Set
Sit on the floor with knees bent and feet flat. Reach your arms forward.
1
Lean back a small distance and lift both feet so the shins are level.
2
Keep your back long and knees bent. Hold without pulling on your legs.
3
Keep breathing normally. Hold a comfortable position.

Take care. Use a comfortable range. Stop if you feel pain, dizziness, or loss of control.

Gentle movement guidance, not medical advice. Stop if anything hurts.

Illustration drawn for Desk Gym.