What is Hollow Body Lifts?

Hollow Body Lifts are a bodyweight exercise that shortens the core by holding a hollow position while lifting shoulders and legs off the floor. It primarily targets the core and glutes, improves midline stability, and is considered medium difficulty for trainees building foundational core strength.

How to Do Hollow Body Lifts

  1. Start supine: Lie on your back with legs extended and arms overhead, relax breathing, then prepare to engage your core.
  2. Posterior pelvic tilt: Exhale and tuck your pelvis, pressing your lower back into the floor while creating full-body tension and squeezing your glutes.
  3. Lift shoulders and legs: Simultaneously lift your shoulders and legs a few inches off the floor, keeping legs straight and ribs closed to maintain the hollow shape.
  4. Hold and brace: Hold the hollow position 1–3 seconds while breathing steadily, bracing the core and avoiding neck tension or arching the low back.
  5. Lower with control: Slowly relax back to the start, keeping posterior pelvic tilt and control; rest briefly, then repeat for desired repetitions, stop if pain occurs.

Muscle Groups

Core, Glutes

Description

Begin in a relaxed position, laying on your back with your legs extended, feet together, and arms extended overhead.

Shorten your core, by moving into posterior pelvic tilt. As you do this create total body tension. Squeeze your glutes, press your lower back into the floor. As your core braces, lift your legs a few inches off the floor, and also lift your shoulders and upper back. Squeeze at the top in you hollow position and then relax back down. Reat for repetitions.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Hollow Body Lifts?

Hollow Body Lifts strengthen the deep core and glutes, improve midline stability, posture, and transfer to other bodyweight skills. They require no equipment and enhance spinal control, making them effective for injury prevention and foundational core development.

What common mistakes should I avoid?

Common mistakes include arching the lower back, lifting legs too high, holding the breath, tensing the neck, and using momentum. Focus on posterior pelvic tilt, slow controlled movement, and relaxed neck to avoid strain and get correct core engagement.

How can I progress or regress this exercise?

For beginners, regress to bent-knee hollow holds, tuck holds, or dead bugs to build control. Progress by increasing hold time, sets, or adding hollow rocks. Alternatives that target similar muscles include planks, leg lowers, and hollow body rocks.