Also known as: hollow hold, hollow body hold, straight leg hollow, beginner hollow hold, hollow core drill

What is Hollow Body Progression?

The Hollow Body Progression is an easy core exercise that targets the abdominals and hip flexors by holding full-body tension with legs extended. It strengthens deep abs and lower-back stability while teaching tension control; progress by lowering legs gradually while keeping shoulders elevated and the core shortened.

How to Do Hollow Body Progression

  1. Lie supine: Lie on your back with knees bent and arms extended forward. Breathe, brace the core and pull ribs down before initiating the lift.
  2. Create tension: Exhale and squeeze glutes, quads and abs to generate full-body tension; keep the lower back pressed into the floor as you lift shoulders.
  3. Extend legs: Straighten your legs and raise them at an upward angle. Start higher and keep toes pointed while maintaining core connection and low-back contact.
  4. Hold position: Hold the hollow position for the target time with shoulders elevated, arms reaching forward, and the belly button pulled toward the spine.
  5. Reset safely: If form breaks, lower legs and shoulders to rest. Reset posture and repeat, progressing gradually by lowering legs closer to the floor.

Muscle Groups

Core

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 and raising the shoulders and upper back off the floor. Keep reaching forwards and maintain tension, as you extend the legs at an upward angle.

You may hold for the required time in this position.

As you continue building strength, lower the legs closer to the floor to increase difficulty.

Try to progress your leg position session to session, but do not allow intensity to drop. We need to keep the core shortened and shoulders elevated.

Anytime your form breaks down, rest, and reset, there is not point increasing your hold with poor form. You will only progress in strength by striving for maximum total body tension.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Hollow Body Progression?

This progression builds core strength, tension control and lower-back stability. It improves posture, prepares you for advanced calisthenics skills and helps transfer stable core tension to dynamic movements.

What common mistakes should I avoid?

Avoid arching the lower back, lowering legs too low before ready, flaring the ribs, and holding your breath. Maintain full-body tension and stop the set when form degrades.

How can I progress or modify this exercise?

Start with bent knees and higher leg angle, then gradually lower legs as strength improves. Regress to tucked hollow holds or perform hollow rocks, and progress to longer holds or straight-leg variations.