Also known as: hollow tuck, tuck hold, tucked hollow hold, core tuck, beginner hollow hold

What is Hollow Body Tuck?

The Hollow Body Tuck is a beginner-friendly core hold that shortens the torso by lifting the shoulders and tucking the legs, targeting deep abs and hip flexors. It's an easy-level progression toward the full Hollow Body Hold, emphasizing constant core tension and a posterior pelvic tilt to protect the lower back.

How to Do Hollow Body Tuck

  1. Lie supine: Lie on your back with knees bent, feet together and toes pointed; extend arms straight in front and relax your neck.
  2. Engage core: Exhale and draw your belly button toward your spine, tilt the pelvis posteriorly, and brace the entire trunk to create tension.
  3. Lift shoulders: Lift your shoulders and upper back a few inches off the floor while reaching forward with straight arms, keeping chin slightly tucked.
  4. Bring knees: Pull your bent knees toward your chest so knees sit above hips, keep legs together and toes pointed; maintain core tightness.
  5. Hold and breathe: Hold the tuck with steady breathing, keep lower back pressed to the floor; rest when shoulders drop or form breaks to avoid strain.

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
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Hollow Body Tuck?

The Hollow Body Tuck builds core endurance, improves pelvic control and teaches whole-body tension useful for gymnastics and calisthenics. It also helps protect the lower back by promoting a posterior pelvic tilt during dynamic movements.

What common mistakes should I avoid?

Avoid arching the lower back, overextending the legs, or gripping your neck. Don’t hold your breath or rush the movement. Stop if shoulders collapse or you lose a tight core position to prevent strain.

How can I progress from or regress the Hollow Body Tuck?

Progress by extending the legs gradually toward a hollow body hold, increasing hold time, or adding controlled leg lowers. Regress with a tighter tuck, hands under glutes for support, or smaller shoulder lifts until core control improves.