Seated In-and-outs Hold
The seated in-and-outs hold is a bodyweight isometric core exercise performed from a seated position. It involves holding the legs extended while leaning back, placing sustained demand on the abs and hip flexors. The movement builds core endurance and lower abdominal strength.
How to do it
- Sit on the floor with your hands placed beside your hips for support.
- Lean back slightly and lift your feet off the ground, extending your legs straight out in front of you.
- Hold this extended position with your core fully engaged and your spine neutral.
- Keep your legs elevated and together throughout the hold duration.
- Maintain steady breathing and sustain the position for the desired time.
Form cues
- Keep your chest lifted and avoid rounding your upper back.
- Place your hands lightly beside your hips for balance without putting full weight on them.
- Engage your abs deeply to protect your lower back.
- Keep your legs squeezed together and extended straight.
Breathing: Inhale deeply to prepare, then exhale steadily through your mouth as you hold the position, avoiding holding your breath.
Common mistakes
- Rounding the lower back, which puts unnecessary stress on the spine instead of working the core.
- Holding your breath, which prevents steady oxygen flow and causes premature fatigue.
- Dropping the feet too low too soon, leading to lower back strain and loss of abdominal engagement.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets × 20–30 seconds hold, rest 60 s
Lose weight
3–4 sets × 20–30 seconds hold, rest 45–60 s
Build muscle
3–4 sets × 30–45 seconds hold, rest 60–90 s
Easier, harder & alternatives
Take care if…
- If you feel sharp lower back pain, ease off and 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 instead of my abs?
Feeling it in your front hips is common because the hip flexors work hard to keep your legs elevated. Focus on curling your pelvis slightly upward and pulling your belly button in to shift more load to your abs.
How many times a week can I practice this hold?
You can safely include core holds 2 to 3 times per week, allowing at least one rest day between sessions for recovery.
What should I do if my lower back starts to ache?
Stop immediately, rest, and try a regression like seated knee tucks where your feet remain closer to the ground to protect your spine.