What is Hollow Body Tucks?
Hollow Body Tucks is a core bodyweight exercise that shortens the torso by drawing the ribcage toward the hips to engage the deep abdominals and hip flexors. It primarily targets the core (deep abs and obliques) and is rated medium difficulty, requiring controlled bracing and lower-back contact for safe execution.
How to Do Hollow Body Tucks
- Set start position: Lie on your back with hips and knees at 90°. Place hands reaching forward and press palms into the floor, lower back touching the mat.
- Shorten your core: Lift shoulders slightly and draw your ribcage toward your hips, protract and depress the scapula to keep the core short and engaged.
- Straighten the legs: Slowly extend legs forward at a comfortable angle; lower extension increases difficulty but keep lower back in contact with the floor.
- Control the motion: Move knees and feet in a straight line; avoid letting feet drop or pitch the pelvis—maintain neutral lower back and steady breathing.
- Hold and breathe: Hold the tuck or extended hollow for desired time, keeping core engaged, ribs down, and breathing evenly without arching the lower back.
- Return safely: Bend knees back to starting tuck with control, keep shoulders lifted and lower back down, then rest between reps if needed.
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.
Movement Group
Core
Required Equipment
None (bodyweight only)
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 anterior chain tension and pelvic control, and enhance bodyline for gymnastics and calisthenics skills. They train spinal stability with no equipment, aiding posture and safer progressions to harder moves like full hollow holds or leg lowering variations.
What are common mistakes when doing Hollow Body Tucks?
Common mistakes include arching the lower back, dropping the feet, lifting the pelvis, and straining the neck. Fix by keeping lower back pressed to the mat, moving feet in a straight line, performing smaller leg angles, and tucking the chin slightly while breathing.
How can I progress or regress Hollow Body Tucks?
Regress by keeping knees higher, performing bent-knee tucks, or doing heel taps to reduce load. Progress by lowering legs closer to the floor, increasing hold time, or transitioning to hollow rock and strict leg-lowering drills. Alternatives include planks and dead bugs for core stability.