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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Secondary muscles
- Quadriceps
- Equipment
- Bodyweight
Hollow Hold
4 steps Updated 29/08/2026
Hollow Hold is a bodyweight exercise targeting Core (Rectus Abdominis, Transverse Abdominis, Obliques).
Step by step
How to perform it
- Lie on your back with your legs extended and your arms stretched overhead.
- Engage your core and lift your shoulders and legs off the floor, keeping your lower back pressed into the floor. Your body should form a slight curve with your arms and legs elevated.
- Hold this position, maintaining tension in your core and keeping your lower back flat against the floor.
- Continue to hold the position for the desired duration, then slowly lower your shoulders and legs back to the starting position.
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Variations and related exercises
45 Degree Bicycle Twist Knee to Elbow
45 Degree Bicycle Twisting
45 Degree Bicycle Twisting Crunch
90 Degree Heel Touch
Last updated: 29/08/2026
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Hollow Hold
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