What is Hollow Body Tuck?
The Hollow Body Tuck is an Easy core exercise that shortens the torso with bent legs to teach hollow-body tension. It primarily targets the abdominal core and engages glutes and hip flexors, building strength and control before progressing to full hollow holds.
How to Do Hollow Body Tuck
- Lie on back: Lie flat on your back with legs bent, feet together and arms extended overhead. Press your lower back gently into the floor for stability.
- Tuck legs: Bring knees toward your chest so knees sit over hips and toes point; keep legs together and maintain tension through quads and glutes.
- Extend arms forward: Reach straight arms forward parallel to the floor, reaching past your knees to help maintain a shortened core and keep shoulder elevation.
- Lift shoulders: Curl your upper back and lift shoulders and chest off the floor while keeping the lower back pressed down to avoid lumbar arching.
- Hold with breathing: Hold the tuck for 10 to 30 seconds, focus on steady diaphragmatic breaths and keep core braced; rest if your form starts to break.
- Release carefully: Lower shoulders and legs slowly to the floor while maintaining tension; rest until shoulders recover and core engagement returns before repeating.
Muscle Groups
Core
Description
This is how we starting build towards the full Hollow Body Hold.Bend your legs, keep them together and raise them towards you, knees are over the hips.
Point your toes. Straight arms are extended in front of you.
Reach forwards, lift your shoulders and upper back off the floor, feel your core engage. You should feel tension throughout your whole body.
Keeping reaching forwards, core shortened (think about bringing your chest towards your hips) squeezing the glutes, hold for time.
Do not allow your core to lengthen, or back to arch. Rest anytime your shoulders start to drop and you lose core engagement.
Movement Group
Core
Required Equipment
None (bodyweight only)
Progressions and Regressions
- Hollow Body Tuck (current)
- Single Leg Hollow Hold
- Hollow Body Progression
- 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 Tuck?
The Hollow Body Tuck builds core endurance and teaches the braced hollow position used in gymnastics and calisthenics. It improves spinal stability, pelvic control, and glute engagement without equipment, preparing you for full hollow holds and advanced core movements.
What common mistakes should I avoid?
Common mistakes include letting the lower back arch, shoulders drop, or ribs flare. Avoid holding your breath, lifting the chin excessively, or forcing long holds before nailing tight core form. Reduce duration and focus on tension to correct errors.
How can I progress or find easier alternatives?
Progress by gradually straightening one leg then both, increasing hold time, or adding small pulses; move toward full hollow holds. Easier alternatives include bent-knee hollow holds, dead bugs, or planks to build foundational core control.