Exercise guide · Core & Abs

Hollow Hold

The hollow hold is a bodyweight isometric core exercise. You lie on your back, press your lower back down, and lift your shoulders and legs off the floor to form a shallow "hollow" banana shape.

Targets: Core
Equipment: Bodyweight
Type: Isolation

Step by step

How to do the Hollow Hold

Lie on your back on a mat with arms extended overhead and legs straight on the floor.
Brace your core and press your lower back gently into the mat.
Lift your shoulders, head, and legs a few inches off the floor at the same time.
Keep your arms extended overhead past your ears, close to the sides of your head.
Hold the position with ribs down and chin slightly tucked.
Breathe steadily and release when you can no longer keep your lower back on the mat.

Form cues

Lower back stays pressed into the mat
Ribs down; do not flare your chest
Legs straight with pointed or flexed toes
Small lift—aim for tension, not height

Common mistakes

Arching the lower back off the mat
Lifting legs too high and losing the hollow shape
Holding your breath the entire set
Cranking the neck forward instead of tucking gently

Muscles worked

Primary

Core

Secondary

None significant

Safety: Stop if you feel sharp lower back pain. Bend your knees or raise your arms higher to make it easier.

Alternatives

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