Hollow Hold
Primary
Core
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Intermediate
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for core strength and gymnastics prep. The Hollow Hold — a isolation isometric hold — is one of the most effective ways to train your core, with secondary work on your Hip flexors.
Everything You Need to Know About the Hollow Hold
The Hollow Hold is a intermediate difficulty exercise that targets your Rectus abdominis and Transverse abdominis. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for core strength and gymnastics prep. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Hollow Hold
Primary
Secondary
Stabilizers
Hollow Hold form guide
- 1
Lie on your back with arms extended overhead.
- 2
Lift your shoulders and legs off the ground.
- 3
Press your lower back firmly into the floor.
- 4
Create a banana or hollow shape.
- 5
Hold this position for optimal results.
- 6
Keep your core tight throughout.
What are the best tips for the Hollow Hold?
Lower back must stay on floor.
The closer to floor, the harder it is.
Keep arms and legs straight.
Breathe normally for optimal results.
What are common Hollow Hold mistakes to avoid?
Lower back lifting off floor.
A compromised back position during the Hollow Hold puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Holding breath, which reduces blood flow and can cause dizziness.
Holding your breath incorrectly during the Hollow Hold spikes your blood pressure and reduces core stability. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
Legs too high (too easy).
Isometric holds like the Hollow Hold build strength at specific joint angles. This mistake changes the angle and reduces how hard your Rectus abdominis has to work. Lock into position and hold it.
Is the Hollow Hold right for you?
Intermediate to advanced for optimal results.
How to Program the Hollow Hold
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 30-45 seconds. Rest 45-60s.
What are good alternatives to the Hollow Hold?
Other Variations
- Hollow Rock
- Weighted Hollow Hold
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Hollow Hold — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep lower back pressed down.
- Raise legs higher if too hard.