Hollow Hold

Which muscles does it train?

Equipment needed

How to perform it

Time under tension matters more than load here: 3 to 4 sets of 8 to 15 reps, or holds of 20 to 60 seconds, with 45 to 90 seconds of rest.

Execution and technique cues

• Lie flat on your back with your legs straight and arms extended overhead.
• Press your lower back firmly into the floor, eliminating any space between your back and the ground.
• Raise your legs and upper back slightly off the floor, holding this banana-like shape.
• Maintain this braced position for the target duration, then lower under control.

Common mistakes

• Allowing the lower back to arch and lose contact with the floor.
• Bending the knees or raising the legs too high to make the hold easier.
• Holding your breath instead of maintaining shallow, controlled breathing.

Frequently asked questions

How can I make the hollow hold easier if I cannot maintain form?

You can shorten the lever by bending your knees or placing your arms by your sides.

Why does my lower back arch during the hold?

This happens when the abdominal muscles lack the strength or endurance to keep the pelvis tilted posteriorly.

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