What is Hollow Body Progression?
The Hollow Body Progression is an easy core exercise that trains full-body tension by extending the legs from a bent-knee hollow while holding shoulders off the floor. It targets the rectus abdominis and deep transverse core for stability and strength.
How to Do Hollow Body Progression
- Start bent-knees: Lie supine with knees bent, arms extended toward toes, and shoulders lifted slightly off the floor. Brace through the core and press lower back into the ground.
- Engage full tension: Squeeze glutes, pull ribcage down, and reach hands forward to create full-body tension. Keep breathing evenly while maintaining the hollow shape.
- Extend legs upward: Slowly straighten legs and lift them to an upward angle while keeping the lower back pressed to the floor and core engaged.
- Hold with control: Hold the position for the prescribed time, focusing on a short, braced core and elevated shoulders. Rest and reset if form deteriorates.
- Progress safely: When comfortable, lower legs closer to the floor in small increments or lengthen hold time. Never sacrifice tension—stop to reset if the back arches.
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
Required Equipment
None (bodyweight only)
Progressions and Regressions
- Hollow Body Tuck
- Single Leg Hollow Hold
- Hollow Body Progression (current)
- Hollow Body Hold
- 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 Progression?
The Hollow Body Progression builds core strength, pelvic and ribcage control, and total-body tension. It improves posture and spinal stability, and transfers to better calisthenics and gymnastic skill performance.
What are common mistakes when doing the Hollow Body Progression?
Common errors include letting the lower back arch, relaxing the shoulders, dropping the head, and lowering legs too far before core control is secure. Prioritize bracing and reset when form breaks.
How do I progress or regress the Hollow Body Progression?
Regress by keeping knees bent, reducing hold time, or practicing dead bugs and tucked hollows. Progress by lowering legs closer to the floor, straightening legs, increasing hold duration, or advancing to hollow rocks and V-sits.