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Hollow Hold
An isometric bodyweight core exercise that targets the rectus abdominis, transverse abdominis, and obliques to build static strength, enhance body tension, and improve posture and performance in complex movements.
About Exercise
Equipment
Difficulty
3/5 • Beginner
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Quads, Lower Back, Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Hip Flexors
6/10Iliopsoas
Quads
5/10Rectus Femoris
Lower Back
4/10Erector Spinae
Glutes
3/10Glute Max
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds • Recover fully between holds
How to Perform
Lie face-up on the floor with legs extended straight and together, arms extended overhead with biceps by ears.
- Engage core to press lower back firmly into floor.
- Lift head, neck, and shoulder blades 1-2 inches off ground.
- Lift legs 2-6 inches off floor while keeping them straight.
- Squeeze glutes and maintain full body tension.
- Hold position steadily without arching back.
Coaching Tips
Form Cues
- Press back down
- Squeeze abs hard
- Point toes away
- Keep chin neutral
- Tension everywhere
Breathing
Breathe steadily and deeply, exhaling to brace core tighter while maintaining the hold.
Tempo
0-10-0
Range of Motion
Lower back remains pressed to floor; lift shoulders and legs to 15-30 degrees without arching spine.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Do not arch spine; regress if unable
- Neutral neck to prevent strain
- Stop if discomfort in hips or shoulders
- Progress gradually from easier variations
Spotting
No spotting required; self-monitor form or use mirror for feedback.
Common Mistakes
- Arching lower back
- Straining neck
- Letting legs drop
- Incomplete core brace
- Bouncing or shaking
When to Avoid
- Acute lower back injury
- Neck strain or pain
- Shoulder impingement
- Hip flexor tightness
Flexibility Needed
- Adequate shoulder flexion
- Hip flexion range
- Ankle dorsiflexion for leg position
Build Up First
- Basic plank hold competency
- Core bracing awareness
- Pelvic tilt control
Also known as
Hollow Body Hold, Banana Hold
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