Hollow Body Hold
The hollow hold is a supine abdominal isometric in which raised arms and legs increase the demand of keeping the lower back near the floor.
ABS · CORE
How it is executed
- Lie on your back, extend arms overhead and legs out.
- Lift your shoulders and legs off the ground, keeping lower back pressed to the floor.
- Hold this position, maintaining tension.
- Muscles worked
- Abs
- Primary muscle
- Lower abs
- Equipment
- Bodyweight
- Movement pattern
- Core
- Difficulty
- Intermediate
- What it is for
- Core strengthStabilityHypertrophyStrength
Common mistakes
- Lowering the legs too far: raise them until lumbar control returns.
- Straining the neck: look toward the knees without tucking the chin hard.
- Holding your breath: keep breathing during the hold.
Frequently asked questions
- What if my lower back lifts?
- Bend your knees and bring your arms closer to your body. Longer levers only help if you can maintain the position.
- Is it the same as a plank?
- Both challenge resistance to trunk extension, but the hollow is performed face up without hand or foot support.
- How long should you hold it?
- Stop before losing lower-back contact or holding your breath. Several short controlled holds are preferable to a long hold with compensations.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
Variations and substitutions
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