What is Single Leg Hollow Hold?
The Single Leg Hollow Hold is an easy calisthenics exercise that builds core strength and stability by holding a hollowed torso while extending one leg. It primarily targets the abs and hip flexors, demands full-body tension, and is suitable for beginners when performed with controlled breathing and strict form.
How to Do Single Leg Hollow Hold
- Start position: Lie on your back with knees bent, arms extended toward toes, and lift shoulders off the floor to create a hollowed torso before leg extension.
- Extend one leg: Slowly extend one leg upward at a controlled angle while keeping the opposite knee bent; avoid arching the lower back as you extend.
- Maintain tension: Squeeze your abs, press lower back gently into the floor, keep shoulders elevated, and reach hands forward to maintain full-body tension throughout the hold.
- Breathe steadily: Inhale and exhale slowly, avoid breath-holding; steady breathing helps maintain core engagement and prevents intra-abdominal pressure spikes during longer holds.
- End and reset: Lower your extended leg and shoulders with control if form breaks, rest briefly, then repeat. Prioritize quality repetitions over longer holds.
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?
The Single Leg Hollow Hold improves core strength, stability, and endurance while training the abs and hip flexors. It enhances body tension for calisthenics skills, supports lower-back protection, and transfers to better posture and control in dynamic movements.
What common mistakes should I avoid?
Common mistakes include arching the lower back, letting shoulders collapse, kicking the extended leg, and holding breath. Each breaks tension and increases injury risk. Pause, reset, and reduce leg angle or hold time until you can maintain a hollow position with proper form.
How can I progress or find alternatives?
Progress by lowering the extended leg closer to the floor, increasing hold time, or moving to full hollow hold with both legs. Alternatives include tucked hollow holds, dead bug, and plank variations to build similar core stability before advancing.