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Hollow Body Tuck

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

MediumAbsCore

About this exercise

The Hollow Body Tuck is a gymnastics-based core exercise in which you lie on your back with your knees drawn into your chest and your shoulders slightly lifted, creating a compressed, C-shaped hollow position. It is the entry-level variation of the full hollow body hold and teaches the foundational posterior pelvic tilt and total-body tension required for gymnastics movements.

How to Perform

  • Lie flat on your back with your arms extended overhead resting on the floor
  • Press your lower back firmly into the floor by tilting your pelvis posteriorly
  • Draw both knees to your chest while simultaneously lifting your shoulders and arms a few inches off the floor
  • Hold the compressed, rounded position with your lower back in continuous contact with the floor
  • Breathe steadily while maintaining full-body tension throughout the hold
  • To release, gently lower your shoulders and extend your legs back to the starting position

Muscle Activation

Primary
AbsCore
Secondary
Obliques

Common Mistakes

Common mistakes content is coming soon.

About the Hollow Body Tuck

The Hollow Body Tuck 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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