How to Do Boat Stretch

Boat Stretch is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Boat Stretch

  1. 01Sit on the floor with knees bent and feet flat, then lean the torso back slightly.
  2. 02Raiseboth legs off the floor and extend them to a 45-degree angle while reaching the arms forward.
  3. 03Balance on the sit bones, forming a V-shape with the body and legs.
  4. 04Hold this isometric position while focusing on pulling the belly button toward the spine.
  5. 05Breathe deeply in through the nose and out through the mouth to maintain core tension.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Boat Stretch

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the lower back rounds significantly, place the hands on the floor behind the hips for added support while maintaining a tall chest.

Same coaching engine used inside the A90 app

05 / FAQ

Boat Stretch questions

What muscles does Boat Stretch work?

Boat Stretch is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Boat Stretch correctly?

Sit on the floor with knees bent and feet flat, then lean the torso back slightly. Raiseboth legs off the floor and extend them to a 45-degree angle while reaching the arms forward. Balance on the sit bones, forming a V-shape with the body and legs. Hold this isometric position while focusing on pulling the belly button toward the spine. Breathe deeply in through the nose and out through the mouth to maintain core tension.

What is the A90 coach tip for Boat Stretch?

If the lower back rounds significantly, place the hands on the floor behind the hips for added support while maintaining a tall chest.

Is Boat Stretch suitable for beginners?

Boat Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Boat Stretch?

No. Boat Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes boat stretch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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