How to Do Hollow Hold: Muscles Worked & Proper Form

Muscles Worked in Hollow Hold

Primary muscles worked:

• Abs

Secondary muscles worked:

• Obliques
• Hip Flexors

How to Do Hollow Hold

1. Start by lying down on your back with your legs straight and arms extended overhead on the floor. Press your lower back into the ground to engage your core.
2. Lift your legs between 15 and 30 degrees off the ground, keeping them straight and close together. To make the exercise easier, you can bend your knees slightly and keep them closer to your chest.
3. Simultaneously, lift your head and shoulders off the floor, ensuring your shoulder blades are just above the ground. Your arms should remain extended overhead in line with your body.
4. Maintain tension in your core and keep your lower back pressed firmly into the floor. Your body should form a curved “hollow” shape, with only your lower back and glutes in contact with the floor.
5. Breathe steadily and hold this position for the desired amount of time.
6. Lower your legs, shoulders, and head back to the ground.

Commentary

Hollow Hold is a great core exercise that builds strength and stability by engaging the entire midsection. It improves core control and helps develop overall body tension, essential for many advanced movements.