Also known as: single-leg hollow, one-leg hollow, one leg hollow hold, half hollow hold, one-leg hollow hold
What is Single Leg Hollow Hold?
The Single Leg Hollow Hold is a core isometric exercise where you lift your shoulders and extend one leg while keeping the lower back pressed to the floor. It primarily targets the abs and hip flexors, is rated easy, and builds midline stability and endurance.
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How to Do Single Leg Hollow Hold
- Start position: Lie on your back with knees bent, arms reaching forward and shoulders lifted. Engage the core and press your lower back gently into the floor.
- Set core tension: Brace your abs like preparing for a punch, pull ribs down, and maintain full-body tension. Avoid arching the lower back at all times.
- Extend one leg: Slowly extend one leg upward at a diagonal while keeping the other knee bent and off the floor. Keep shoulders elevated and fingertips reaching forward.
- Hold and breathe: Hold the hollow position for the prescribed time, breathing steadily and keeping tension. Stop and reset if your lower back lifts or shoulders drop to avoid strain.
- Reset and switch: Lower the leg with control, rest briefly, and switch sides. Progress by lowering the extended leg closer to the floor or increasing hold time gradually.
Muscle Groups
Core
Description
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 one leg 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.
Progressions and Regressions
- Hollow Body Tuck
- Single Leg Hollow Hold (current)
- 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 Single Leg Hollow Hold?
It builds core endurance, improves midline stability, and trains the abs and hip flexors in an isometric way. It also reinforces proper pelvic position and breathing control for other bodyweight skills.
What are common mistakes when doing the Single Leg Hollow Hold?
Common mistakes include letting the lower back arch, dropping the shoulders, and holding your breath. These reduce effectiveness and increase strain—reset when form breaks and maintain a flattened lumbar curve.
How can I progress or regress this exercise?
To progress, lower the extended leg closer to the floor and increase hold duration; add straight-arm hollow rocks for dynamic load. Regress by bending the extended leg more or reducing hold time.