Also known as: hollow holds, hollow body position, hollow raises, lying hollow lifts

What is Hollow Body Lifts?

Hollow Body Lifts are a medium-level bodyweight core exercise that strengthens the abs and glutes by holding a posterior pelvic tilt while lifting shoulders and legs slightly off the floor. It targets deep core stabilizers and glutes for improved midline control and posture - suitable for trainees building foundational core strength.

How to Do Hollow Body Lifts

  1. Start supine: Lie on your back with legs extended, arms overhead and feet together. Relax, then prepare to posteriorly tilt the pelvis and brace the core.
  2. Posterior pelvic tilt: Exhale and tuck your pelvis, pressing your lower back into the floor. Maintain full-body tension by squeezing glutes and engaging the transverse abdominis.
  3. Lift shoulders and legs: Simultaneously raise your shoulders and legs a few inches off the floor, keeping legs straight and toes pointed. Avoid arching the lower back.
  4. Hold and brace: Hold the hollow position for 1-3 seconds while breathing shallowly and maintaining pelvic tuck. Focus on midline tension, not height.
  5. Controlled descent: Lower shoulders and legs with control back to the floor, releasing tension only when fully rested. Repeat for prescribed reps and rest between sets.

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 improve core stability, spinal alignment and glute engagement. They build midline control, reduce lower-back strain, and prepare you for calisthenics skills like L-sits and front lever progressions.

What common mistakes should I avoid with this exercise?

Common mistakes include letting the lower back arch, lifting too high, holding your breath, and using momentum. Maintain a posterior pelvic tilt, keep the ribs down, and use small controlled movements to preserve form.

How can I progress or regress Hollow Body Lifts?

Regress with bent-knee hollows, single-leg hollows, or shorter holds. Progress to longer holds, weighted hollow rocks, hollow-to-toe variations, or use them as part of L-sit and front lever progressions once form is solid.