Hollow Body Hold
The hollow body hold is a core exercise that primarily trains the rectus abdominis, with the hip flexors and transverse abdominis assisting. Equipment: bodyweight. Suited to intermediate lifters.
- Primary muscles
- Rectus Abdominis
- Secondary muscles
- hip flexors and transverse abdominis
- Muscle group
- core
- Equipment
- bodyweight
- Movement pattern
- Core
- Difficulty
- Intermediate
- Also searched as
- hollow hold, hollow body, hollow body holds
Complete hollow body hold guides
- Proper formHollow Body Hold: Proper Form, Step by StepClear, evidence-aware guide to the hollow body hold: step-by-step setup, cues, breathing, tempo, progressions, common mistakes with fixes, and safety guidance for lifters.
- Muscles workedHollow Body Hold: Muscles Worked and Best AlternativesClear, evidence-aware guide to what the hollow body hold trains, how to program it, and 4 practical alternatives with when to choose each for equipment, injuries, or plateaus.
- Sets and repsHow Many Sets and Reps for the Hollow Body Hold?Practical, evidence-aware guidance for sets, hold times, frequency and progression for hollow body holds by goal (strength, hypertrophy, endurance).
- Common mistakesThe Most Common Hollow Body Hold Mistakes (and How to Fix Them)Clear, practical fixes for the 6 most common hollow body hold mistakes. Learn why each error happens, what you lose, and one concrete cue or drill to correct it safely.
- At-home alternativesHollow Body Hold Alternatives at Home (Minimal Equipment)Practical at-home substitutes for the hollow body hold using bodyweight, dumbbells, or bands. What each alternative preserves/loses, programming advice, and when to use the gym.
Related exercises
Train the same muscles or the same movement pattern.
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