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Abs · Intermediate

Hollow Body Hold

Isometric core hold for anti-extension strength.

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Hollow Body Hold demonstration

Exercise overview

Training details

AbsCore

Equipment

Bodyweight

Sets × time

3 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie on your back with your arms extended overhead and both legs straight.
  2. 02Press your lower back into the floor by drawing your ribs toward your pelvis.
  3. 03Lift your shoulders, arms, and straight legs a few centimeters to form a shallow hollow shape.
  4. 04Hold with your biceps beside your ears and your lower back continuously touching the floor.
  5. 05Lower your arms and legs to finish, stopping sooner if your lower back begins to arch.

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Variations

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

Easier regressionBent Hollow HoldRelated variationSupine Back Body-Line DrillHarder progressionGHD Hollow HoldHarder progressionHollow Rock

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Alternatives

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

Comparable substituteDead BugComparable substituteAb Wheel RolloutComparable substituteAlternating Straight-Leg Raise

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