Hollow Body Hold: How to Do It and Muscles Worked
Load card
- Equipment
- Bodyweight
- Muscle group
- Core
- Main muscles
- rectus abdominis, transversus abdominis
- Also working
- hip flexors
- Mechanics
- Isometric
- Pattern
- Anti-extension
- Level
- Intermediate
The hollow body hold is an intermediate isometric exercise that challenges your core to resist extending under the weight of your limbs. By maintaining a rigid, curved position on the floor, you build midline stability.
This anti-extension movement heavily targets the rectus abdominis and transversus abdominis. Your hip flexors also work hard as supporting muscles to keep your legs suspended in the air.
How to do it
Lie flat on your back on a comfortable floor or exercise mat with your legs straight and arms extended overhead.
- Squeeze your legs together and point your toes away from your body.
- Press your lower back firmly into the floor to engage your core.
- Lift your shoulders and upper back off the ground while keeping your arms straight overhead.
- Raise your legs a few inches off the floor, maintaining tension in your midsection.
- Hold this rigid position, breathing shallowly without letting your lower back arch.
- Lower your arms and legs back to the floor with control once your time is up.
Sets, reps and load
Start with 3 to 4 sets of 15 to 30-second holds. Rest for 45 to 60 seconds between sets to ensure you can maintain strict form.
Since this is a bodyweight exercise, increase the difficulty by lowering your legs closer to the floor or extending the duration of the hold.
Common mistakes
- Arching the lower back. If space appears between your lower back and the floor, raise your legs higher until you can press your back down flat.
- Tucking the chin to the chest. Keep your neck neutral by looking straight up at the ceiling, leaving a fist-sized gap under your chin.
- Holding your breath. Take short, shallow breaths through your nose to maintain core tension.
- Bending the knees. Flex your quadriceps hard to keep your legs perfectly straight and maximize the lever arm.
Make it easier or harder
Easier
- Tuck both knees into your chest instead of keeping your legs straight.
- Keep your legs straight but point your arms down toward your feet.
Harder
- Hold a light weight plate or dumbbell in your hands overhead.
- Perform hollow body rocks by gently rocking back and forth while holding the position.
Swaps and related core exercises
Same muscle group with different equipment:
- Dumbbell Woodchop Dumbbell
- Kettlebell Figure 8 Kettlebell
- Kettlebell Russian Twist Kettlebell
- Resistance Band Woodchop Resistance band
More bodyweight options:
- Dead Bug Anti-extension
- Forearm Plank Anti-extension
- V-Up Flexion
- Bicycle Crunch Rotation + flexion
Browse all bodyweight exercises or every core exercise.
When to see a doctor or physio
- Sharp pain in your lower back during or after the hold.
- A pinching sensation in the front of your hips or groin.
- Numbness or tingling radiating down your legs.
This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.
How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.