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

Weighted Hollow Body Hover

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

HardAbsCore

About this exercise

The Weighted Hollow Body Hover adds external load — typically a weight plate held against the chest or extended overhead — to the standard hollow body hover, dramatically increasing the demand on the abs and core stabilizers. The added resistance forces greater intra-abdominal pressure and makes the hollow position significantly harder to maintain.

How to Perform

  • Lie on your back and hold a weight plate against your chest or extend it overhead with straight arms
  • 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 constant contact with the floor
  • Hold the position while breathing steadily without allowing your lower back to arch
  • Lower slowly back to the floor to end the set, then set the plate down safely

Muscle Activation

Primary
AbsCore
Secondary
Obliques

Common Mistakes

Common mistakes content is coming soon.

About the Weighted Hollow Body Hover

The Weighted 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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