Hollow Hold
The hollow hold is a bodyweight isometric exercise targeting the abs, with secondary engagement of the lower back and hip flexors. It involves maintaining a curved body position with arms and legs raised off the floor, demanding sustained core compression and stability.
How to do it
- Lie flat on your back with your arms extended overhead and your legs straight.
- Press your lower back firmly into the floor and engage your abs.
- Simultaneously lift your arms, head, shoulders, and legs off the floor, keeping your legs straight and together.
- Your body should form a slightly curved dish or hollow shape.
- Hold the position for the desired duration while breathing steadily.
Form cues
- Press your lower back flat into the floor.
- Tuck your chin toward your chest.
- Keep your legs straight and squeezed together.
- Breathe steadily while holding the tension.
Breathing: Inhale deeply before starting, then take small, controlled sips of air while keeping your core braced throughout the hold.
Common mistakes
- Arching the lower back off the floor, which strains the lumbar spine and reduces abdominal engagement.
- Lifting the legs too high, which makes the hold much easier and shifts work away from the core.
- Holding your breath, which spikes blood pressure and causes you to fatigue much faster.
Muscles worked
Primary: abs. Secondary: lower back, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 20–40 seconds hold, rest 60 seconds
Lose weight
3–4 sets × 20–30 seconds hold, rest 45 seconds
Build muscle
3–4 sets × 30–45 seconds hold, rest 60 seconds
Easier, harder & alternatives
Take care if…
- If you feel lower back discomfort, ease off, bend your knees, or choose a gentler core option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my lower back keeps lifting off the floor?
Bend your knees slightly or raise your legs higher into the air until you can keep your lower back pressed flat.
How many times a week should I practice the hollow hold?
2 to 3 times per week is plenty for most beginners to build solid core stability without overworking the muscles.
Why do I feel this exercise in my hip flexors instead of my abs?
This usually happens when your legs are held too low or your lower back arches, shifting the load away from your core.