Hollow Hold

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs straight and arms extended overhead.
2. Press your lower back firmly into the floor, eliminating any gap between your spine and the mat.
3. Squeeze your legs together and point your toes.

How to do it

1. Simultaneously lift your legs, head, and shoulders a few inches off the ground while keeping your lower back glued to the floor.
2. Reach your arms overhead, keeping them parallel to your ears, and engage your quads and glutes to create a 'banana' shape.
3. Maintain a steady breathing pattern, exhaling deeply to further contract the abdominals while holding the position for the desired duration.

Form checklist

• Lower back must remain in contact with the floor at all times.
• Keep the chin tucked slightly toward the chest to protect the neck.
• Legs should be straight with toes pointed and quads engaged.
• Shoulders should be lifted off the mat, not just the head.

Pro tips

• Focus on 'knitting' your ribs toward your hips to maximize the contraction of the rectus abdominis.
• If your lower back starts to arch, immediately raise your legs higher or tuck your knees slightly to reset the pelvic tilt.

Make it harder

• Add a 'Hollow Rock' by gently rocking back and forth while maintaining the rigid hollow shape.
• Hold a light weight plate or medicine ball in your hands to increase the lever length and resistance.

Frequently asked

What muscles does the hollow hold work?

The hollow hold primarily targets the abs and obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the hollow hold?

The hollow hold requires no equipment — just your body weight.

Is the hollow hold good for beginners?

The hollow hold is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals