What is Hollow Body Hold?
The Hollow Body Hold is a static core exercise where you lie on your back, lift shoulders and legs, and maintain whole-body tension. It primarily targets the core and back stabilizers and is a medium-difficulty move that improves abdominal control, spinal support, breathing control, and core endurance.
How to Do Hollow Body Hold
- Set starting position: Lie on your back with knees bent and feet flat. Engage ribs-down, press lower back into the floor, and reach arms forward to create whole-body tension.
- Engage core and shoulders: Exhale and draw the belly button toward the spine, tilt the pelvis posteriorly, and lift shoulders and upper back while keeping the lower back glued to the floor.
- Extend legs and arms: Slowly straighten your legs and reach arms overhead at a slight upward angle. Point toes, maintain full-body tension, and keep the lumbar spine pressed to the mat.
- Hold with breathing: Hold the hollow position for your target time, breathe steadily, avoid neck strain, and continuously check lower-back contact; stop or reset if the back starts to arch.
- Rest and progress: Lower legs and shoulders to reset when form breaks, rest briefly, then repeat. Progress by increasing hold time, straightening legs fully, or adding controlled hollow rocks.
Muscle Groups
Core, Back
Description
Once you are confident generating and maintaining tension with bent knees. We can advance by straightening our legs - beginning with an upward angle.Begin with knees bent, arms extended forwards, shoulders and upper back raised off the floor. Press your lower back into the floor and reach forwards, create tension through the whole body.
Now extend the legs and reach your arms overhead. Point your toes, maintain full body tension, control your breathing and hold for time.
Rest anytime your form breaks down, and reset, there is no point increasing your hold time with poor form.
Movement Group
Core
Required Equipment
None (bodyweight only)
Progressions and Regressions
- Hollow Body Tuck
- Single Leg Hollow Hold
- Hollow Body Progression
- Hollow Body Hold (current)
- Hollow Body Tucks
- Hanging Knee Raise
- Hanging Leg Raise
- Toes to Bar
- Inverted Romanian Deadlift
Frequently Asked Questions
What are the benefits of the Hollow Body Hold?
The Hollow Body Hold builds deep core strength, spinal stability, and whole-body tension. It improves posture, breathing under load, and control for presses, handstands, and lever progressions. Regular holds increase endurance and reduce lower-back compensations when performed with correct form.
What are common mistakes to avoid with the Hollow Body Hold?
Common mistakes include letting the lower back arch, lifting the head or tensing the neck, flaring the ribs, holding the breath, and forcing straight legs before control. These errors reduce effectiveness and increase injury risk—reset when form degrades.
How do I progress or regress the Hollow Body Hold?
Regress by keeping knees bent, reducing leg extension, or performing shorter holds and supports. Progress by straightening legs fully, increasing hold time, adding hollow rocks or light resistance, or moving to single-leg hollows and L-sit variations when control is consistent.