Sinking Boat Exercise

Written By: Todd Kuslikis
October 10, 2011

Sinking boat exercise is a move used to strengthen your whole body as well as isolate one of your quad muscles. Use this exercise in your routines when you need to mix it up and strengthen your leg muscles.

How to do a Sinking Boat:

Lay on the ground face down. Lift one leg up towards your butt and grab the ankle with both of your hands. Now with that leg extend it out until your body rises up off the ground. Hold this pose as long as you can.

Muscle group worked:

Sinking boat exercise strengthens your entire body but primarily focuses on the low back and quadriceps.

Target Repetitions for Muscle Growth: 30-60 seconds

Why a Sinking Boat works:

The reason this exercise works well is because you are using your quad muscle to lift your upper body by pressing against your hands. It’s kind of like doing a leg extension machine at the gym yet this is a bodyweight exercise.

Tips: The important aspect of this exercise is to make sure that you are using your leg muscles to lift your upper body. You should not be using your upper back muscles to lift your body compared to your leg muscles.

Important!: Breathe in and out slowly throughout this exercise.

Disclaimer: Talk to your primary care physician before beginning any exercise regimen.

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