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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

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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