About this exercise
The hollow body hold is an isometric core exercise that builds total midsection strength and stability by holding a dish-shaped position with your arms and legs extended off the floor.
Hollow body hold
Step by step instructions, muscle activation and variants for the Hollow body hold.
EasyCore
How to Perform
- Lie flat on your back with your arms extended overhead and your legs straight
- Press your lower back firmly into the floor and brace your core
- Lift your arms, head, shoulders, and legs a few inches off the floor
- Keep your body in a curved, dish-like shape with your lower back glued to the ground
- Hold the position while breathing steadily for the desired duration
- Lower back down under control to finish
Muscle Activation
Primary
Core
Secondary
Quadriceps
Common Mistakes
Common mistakes content is coming soon.
About the Hollow body hold
The Hollow body hold is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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