equipment

Bodyweight

sets

3

reps

30-60 sec

rest

45-60 sec

1. Lie face down and place your forearms on the floor.
2. Set your elbows directly under your shoulders, forearms parallel.
3. Tuck your toes under and lift your hips off the floor.
4. Set your body in a straight line from head to heels.
5. Squeeze your glutes and brace your midsection.

1. Hold the straight-line position without letting your hips drop.
2. Keep your shoulders stacked over your elbows.
3. Keep your neck in line with your spine, eyes toward the floor.
4. Continue breathing steadily for the set duration.
5. Lower your knees to the floor to finish rather than collapsing.

Breathe steadily and continuously throughout the hold. Do not hold your breath.

• Squeeze your glutes — this is what stops the hips sagging.
• Tuck your ribs down rather than letting them flare.
• Keep your body in one straight line.
• Push the floor away slightly to keep your upper back active.
• End the set when the line breaks, not when the timer says so.

• Letting the hips sag toward the floor.
• Raising the hips into a pike to make it easier.
• Holding the breath for the whole set.
• Letting the head drop or craning it upward.
• Chasing long hold times after the position has already broken down.

This is an isometric hold, so the working measure is time spent holding a straight line — not a range of movement.