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All exercises

Hollow hold

Intermediate

Hollow hold is a isolation bodyweight exercise for the abs, also working the obliques and quads.

What it works

Primary muscle

Abs

Also works

ObliquesQuads

Equipment
Bodyweight
Movement
Core
Type
Isolation · Static
Logged as
Time
Suggested rest
45 seconds

How to do it

  1. 1Lie on your back with your legs together and your arms stretched overhead beside your ears.
  2. 2Press your lower back firmly into the floor and draw your ribs down towards your hips.
  3. 3Lift your shoulders, arms and legs a few centimetres off the floor so only your lower back stays in contact.
  4. 4Keep your chin slightly tucked and your toes pointed; if your lower back starts to lift, raise your legs higher or bend your knees.
  5. 5Hold for the set time while breathing steadily, then lower your arms and legs to finish.

What to do instead

  • Front plankBodyweight
  • Dead bugBodyweight
  • L-sit on floorBodyweight

Easier variations

  • Dead bugBodyweight

Harder variations

  • Dragon flagBodyweight
Logged today · 45 seconds restHollow hold

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