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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

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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