Also known as: hollow tuck, hollow hold tuck, tuck hollow, hollow body hold, bodyweight hollow tuck
What is Hollow Body Tucks?
Hollow Body Tucks are a medium-difficulty bodyweight core exercise that shortens the torso and protracts the scapula to intensely target the rectus abdominis, transverse abdominis and deep core stabilizers. They improve midline tension and lower-back contact while training strength and endurance without equipment.
How to Do Hollow Body Tucks
- Start supine tuck: Lie on your back with hips and knees at 90°; press lower back into the floor and reach hands forward, palms pushing down.
- Lift shoulders: Lift your shoulders and ribcage off the floor while maintaining posterior pelvic tilt and pushing the lower back flat against the ground.
- Straighten legs: Slowly straighten your legs forward, keeping them together; extend only as low as your lower back can stay in contact with the floor.
- Control movement: Prevent feet from dropping; move knees and feet in a straight line and keep core braced to avoid lumbar arching or neck strain.
- Return and repeat: Pull knees back to 90° with controlled motion, maintaining scapular protraction and lower-back contact; perform prescribed reps with steady breathing.
Muscle Groups
Core
Description
Lay on your back, with hips and knees at 90 degrees. Lift your shoulders off the floor as you bring your ribcage into your hips to shorten your core (protraction and depression of the scapula).Reach with your hands forwards as far as possible while pushing the palms into the floor. This position should make your lower back touch the floor - make sure your lower back stays in contact with the floor at all times!
Once set up, straighten your legs out in front of you. The lower you extend them the harder the exercise get. Aim to go as low as your lower back allows you. Keep your core short and engaged at all times. If the exercise is too difficult to perform correctly, move you legs at a higher angle.
Do not let your feet drop when bringing your knees in. The feet need to move in a straight line.
Progressions and Regressions
- Hollow Body Tuck
- Single Leg Hollow Hold
- Hollow Body Progression
- Hollow Body Hold
- Hollow Body Tucks (current)
- Hanging Knee Raise
- Hanging Leg Raise
- Toes to Bar
- Inverted Romanian Deadlift
Frequently Asked Questions
What are the benefits of Hollow Body Tucks?
Hollow Body Tucks build deep core strength, improve pelvic control and midline stability, and reduce lower-back strain during dynamic movements. They transfer to gymnastics, calisthenics and improved posture by teaching sustained abdominal tension without equipment.
What are common mistakes when doing Hollow Body Tucks?
Common mistakes include letting the lower back arch or lift off the floor, dropping the feet, tensing the neck, and using momentum. Correct by keeping lower-back contact, moving legs in a straight line, bracing the core, and performing slower reps.
How can I progress or regress Hollow Body Tucks?
To regress, keep knees bent higher, perform static tuck holds, or raise legs to an easier angle. To progress, lower the leg angle gradually, extend legs fully, add hollow body rocks, or try V-ups and weighted core drills for increased challenge.