CORE · COMPOUND
Hollow Body Hold
An isometric trunk hold that challenges the ability to keep the lower back controlled.
Primary musclesAbs
Secondary musclesHip flexors
EquipmentBodyweight
DifficultyIntermediate · Anti-Extension
How to perform
- Lie on your back and brace the abdomen.
- Lift the shoulders and legs into a compact hollow position.
- Hold while keeping the lower back controlled against the floor.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the abs as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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