What should I feel during Hollow Body Hold?

Abs shake while low back stays glued to floor.

What are common mistakes with Hollow Body Hold?

Low back arching; Holding breath

How do I progress Hollow Body Hold?

Extend arms and legs farther once spine stays locked.

What can I do instead of Hollow Body Hold?

Dead bug, RKC plank, Stomach Vacuums

Hollow Body Hold

Low back down, ribs tucked, limbs only as long as control allows.

family=hollow body holdpattern=anti-extensionforce=staticmechanic=isolationequipment=body_weight

Muscles

muscle emphasis · training guidance

absPRIME

hip flexors68

Primary: abs
Supporting: hip flexors

Mechanics

Pattern: anti-extension
Equipment: bodyweight
Geometry: 180° Core Alignment
Target feel: Abs shake while low back stays glued to floor.
Progression: Extend arms and legs farther once spine stays locked.
Regression: Tuck knees and keep arms by sides.

Watch for

Low back arching
Holding breath

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

See all 24 abs exercises in the Atlas

Progression ladder

Beginner / regression: Tuck knees and keep arms by sides.
Standard: Hollow Body Hold
Advanced / progression: Extend arms and legs farther once spine stays locked.

Atlas metrics

Movement pattern: anti-extension
Primary target: abs
Supporting muscles: hip flexors
Equipment: bodyweight
Joint geometry: 180° Core Alignment
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Hollow Body Hold?: Low back down, ribs tucked, limbs only as long as control allows.
What should I feel during Hollow Body Hold?: Abs shake while low back stays glued to floor.
What are common mistakes with Hollow Body Hold?: Low back arching; Holding breath
How do I progress Hollow Body Hold?: Extend arms and legs farther once spine stays locked.
What can I do instead of Hollow Body Hold?: Dead bug, RKC plank, Stomach Vacuums

Asset in production

Verified form media not published yet

This indexed Atlas page keeps the exercise metadata live while the verified form asset is in production. No generated or placeholder exercise media is shown here.

Movement family: hollow body hold
Force type: static
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Dead bug

nearest visible Atlas substitute found in 1 movement graph hop
movement graph path: Hollow Body Hold -> Dead bug
curated substitution in the Atlas
same target muscle: abs

Train Hollow Body Hold in Gym Mode → Browse the public Atlas →