Exercise library · Core
Hollow Body Hold.
Isometric hold improving total core stability.
Also known as: Hollow Hold, Hollow Body, Boat Pose (modified), Gymnastics Hollow Hold
IntermediateBodyweight
The numbers
Sets
3–4
Duration
30–45 s
Rest
30–60 s
The play-by-play
How to do it.
- Step 01
Lie on back, arms extended overhead
- Step 02
Lift shoulders and legs off floor
- Step 03
Keep lower back pressed down
- Step 04
Hold for time
- Step 05
Breathe steadily
What separates good from great
Pro cues.
Keep ribs pulled down
Avoid arching lower back
Progress by extending arms further
Common questions
Questions, answered.
- What is the Hollow Body Hold?
- Isometric hold improving total core stability.
- What muscles does the Hollow Body Hold work?
- The Hollow Body Hold primarily works your transverse abdominis and rectus abdominis. It also recruits your hip flexors and quadriceps as secondary movers.
- What equipment do I need for the Hollow Body Hold?
- None. The Hollow Body Hold is a bodyweight movement you can do without any equipment.
- How many sets and reps should I do for the Hollow Body Hold?
- A typical prescription for the Hollow Body Hold is 3–4 sets of 30–45 seconds. Rest about 30–60 seconds between sets.
- Is the Hollow Body Hold good for beginners?
- The Hollow Body Hold is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.
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