Seated In-and-outs Hand Support Hold
The seated in-and-outs hand support hold is a bodyweight core exercise performed from a seated position with hand support behind the hips. The alternate drawing in and extending of the legs targets the abs and hip flexors through a dynamic range of motion.
How to do it
- Sit on the floor and place your hands behind your hips for support.
- Lean back slightly and lift your feet off the floor with knees bent toward your chest.
- Extend your legs straight out in front of you, then draw them back in.
- Continue the in-and-out motion for the desired repetitions.
- Keep your core engaged and maintain control throughout.
Form cues
- Place hands firmly behind your hips to support your posture.
- Lean back slightly to engage your deep core muscles.
- Keep your chest open and avoid rounding your upper back.
- Extend your legs smoothly without locking your knees.
- Control the movement in both directions rather than rushing.
Breathing: Exhale as you extend your legs away from your chest, and inhale as you draw your knees back in.
Common mistakes
- Slumping the lower back, which puts unnecessary stress on the spine instead of working the abs.
- Rushing the movement using momentum, which reduces muscle engagement in the core.
- Holding your breath, which raises blood pressure and makes it harder to maintain core tension.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 seconds
Lose weight
3 sets × 12–15 reps, rest 45 seconds
Build muscle
3–4 sets × 10–12 reps, rest 60 seconds
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp lower back or hip discomfort, ease off or choose a gentler core option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my hip flexors more than my abs?
It is common to feel the front of your hips working during leg extensions. Focus on tilting your pelvis slightly and drawing your belly button inward to shift the work back to your abdominal muscles.
Can I do this exercise every day?
Your core muscles recover relatively quickly, but working them 2 to 3 times a week allows adequate recovery time and helps prevent overuse strain.
What should I do if my lower back hurts?
Stop the exercise immediately. Lower back discomfort usually means your core fatigue caused your posture to collapse. Try a simpler regression like seated knee tucks with a more upright posture.