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Abs · Beginner

Bent Hollow Hold

Bent-knee hollow-body hold that reduces lever length while teaching rib-to-pelvis control.

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Bent Hollow Hold demonstration

Exercise overview

Training details

AbsCore

Equipment

Bodyweight

Sets × time

3 × 20 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie on your back and bring your hips and knees into a bent tabletop position.
  2. 02Gently press your lower back toward the floor and lift your head and shoulder blades.
  3. 03Reach your arms forward while keeping your knees bent and shins suspended.
  4. 04Keep your ribs down and maintain the hollow shape without straining your neck.
  5. 05Hold for the assigned time while breathing steadily and preserving lower-back contact.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionHollow Body HoldRelated variationSupine Back Body-Line DrillRelated variationGHD Hollow HoldRelated variationHollow Rock

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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