Boat Stretch

Boat Stretch

The Boat Stretch is a fantastic exercise that targets multiple muscle groups in your core and lower body. It is known for its ability to strengthen your abs, lower back, hip flexors, and quads, while also improving balance and stability. This exercise gets its name from the position your body assumes, resembling the shape of a boat. When performing the Boat Stretch, you'll sit on the ground with your knees bent, feet flat on the floor. Maintaining a straight back, lean slightly back and lift your feet off the ground, balancing on your sit bones. Your shins should be parallel to the floor, and your arms extended forward, parallel to your legs. This exercise engages both your abdominal muscles and back muscles as they work together to maintain stability and hold the position. Additionally, your hip flexors and quads are activated as they help to elevate and hold your legs in the air. The boat stretch can be modified to increase or decrease difficulty by extending your legs straight, adding weight, or incorporating rotation. Regularly adding the Boat Stretch to your workout routine can help improve your posture, increase core strength, and even contribute to better athletic performance in activities such as running, jumping, and throwing. Remember to engage your core and focus on your breath as you hold the position to maximize the benefits of this exercise.


  • Sit on the floor, with your knees bent and feet flat on the ground.
  • Lean back slightly, supporting yourself with your hands behind your knees.
  • Lift your feet off the ground, bringing your lower legs parallel to the floor.
  • Engage your core muscles and balance on your glutes.
  • Extend your arms forward, parallel to the floor.
  • Hold this position for a specified duration, keeping your balance and breathing steadily.
  • To release the stretch, lower your feet back to the floor and relax.

Tips & Tricks

  • Engage your core muscles throughout the entire exercise.
  • Maintain a steady and controlled breathing pattern to enhance relaxation and focus.
  • Hold the stretch position for at least 20-30 seconds to allow the muscles to lengthen.
  • Avoid bouncing or jerking movements, as this can lead to injury.
  • Gradually increase the intensity of the stretch over time to improve flexibility.
  • Ensure proper alignment of your spine and avoid rounding or arching your back.
  • To modify the exercise, bend your knees slightly if you have tight hamstrings or lower back issues.
  • Listen to your body and adjust the stretch intensity based on your comfort level.
  • Perform the boat stretch after a workout when your muscles are warm.
  • Consistency is key! Aim to incorporate the boat stretch into your regular exercise routine for optimal results.


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