Hollow Body Hover - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Hollow Body Hover

Step by step instructions, muscle activation and variants for the Hollow Body Hover.

EasyAbsCore

About this exercise

The Hollow Body Hover is a beginner core hold in which you lie on your back and lift your shoulders and feet just a few inches off the floor while pressing your lower back flat against the ground. It introduces the hollow body position with legs straight and extended, building the abdominal and hip-flexor tension needed for more demanding hollow body variations.

How to Perform

  • Lie on your back with your arms at your sides and legs straight
  • Press your lower back firmly into the floor by engaging your abs and tilting your pelvis posteriorly
  • Lift your feet two to four inches off the floor while simultaneously raising your head and shoulders slightly
  • Keep your legs straight, toes pointed, and lower back in contact with the floor at all times
  • Hold the position while breathing steadily without losing tension
  • Lower slowly back to the floor to finish the set

Muscle Activation

Primary
AbsCore
Secondary
Obliques

Common Mistakes

Common mistakes content is coming soon.

About the Hollow Body Hover

The Hollow Body Hover 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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