Hollow Hold Advanced
The hollow hold advanced is a more demanding variation of the hollow hold performed with the arms and legs held lower, closer to the floor. This position increases the mechanical disadvantage and demands significantly greater core strength and endurance to maintain.
How to do it
- Lie flat on your back with your arms extended overhead and legs straight.
- Press your lower back firmly into the floor and brace your core maximally.
- Lift your arms, shoulders, head, and legs to a lower position than the basic version, bringing them closer to the floor while maintaining spinal contact.
- Hold the position for an extended duration without allowing your lower back to arch.
- Breathe steadily throughout the hold and repeat as desired.
Form cues
- Press your lower back flat into the floor.
- Extend arms and legs long, keeping them close to the ground.
- Engage your deep abdominal muscles continuously.
- Breathe steadily without holding your breath.
Breathing: Inhale deeply to prepare, then exhale steadily and controlled as you maintain the hold, avoiding holding your breath.
Common mistakes
- Arching the lower back away from the floor, which places unnecessary strain on the lumbar spine and reduces core activation.
- Lifting arms and legs too high, which decreases the mechanical disadvantage and makes the exercise less challenging.
- Holding your breath during the hold, which causes a spike in blood pressure and limits your endurance time.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets × 30 seconds hold, rest 60 seconds
Lose weight
3 sets × 20–30 seconds hold, rest 45 seconds
Build muscle
4 sets × 30–45 seconds hold, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel lower back pain, ease off and 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
Why does my lower back arch off the floor?
This usually happens because the core muscles fatigue or your arms and legs are held too low for your current strength level. Try lifting your legs slightly higher.
How many times a week should I do this exercise?
2 to 3 times per week is plenty for most beginners, allowing adequate recovery for your core muscles.
Can I do this if I am a complete beginner?
Since this is an advanced movement, it is recommended to start with a basic hollow hold variation before lowering your limbs this close to the floor.