Curated Action

Seated In-and-Outs (Boat Pose Knee Tucks)

General Training

Seated In-and-Outs (Boat Pose Knee Tucks) is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration1 min

Training Details

0:00 / 1:00
Sourceyoutube.com/watch?v=IDTove8EJjo
AuthorYouTube creator

Seated In-and-Outs (Boat Pose Knee Tucks)

Balance seated on the sit bones in a modified boat pose with hands lightly supporting or hovering; lean the torso back while extending legs forward, then contract the abdominals to pull knees tightly in toward the chest.

Key points

  • Hinge back with a flat spine and engaged core as the legs extend long
  • Draw knees in toward the chest while pulling the torso upright to meet them
  • Heels can lightly tap the floor for modification or hover continuously to maximize tension

Common mistakes

Rounding the spine aggressively into a hunched posture or relying purely on hip flexors rather than the abdominals.

Sets: 1Rest: 1 minEst. duration: 1 min
CoreStabilityBodyweightIn-And-OutsAbsVideoAuto ExtractedYoutube6 Minute Core Stability Workout | Renew Year Movement | Well+Good

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