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Core Bodyweight Intermediate Video

How to do the Hollow Body Hold

Primary: Core · also works Hip Flexors, Quads. Also called: hollow hold, hollow rock position.

Demo video: Hollow Body Hold · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Lie on your back with arms extended overhead and legs straight.

  2. 2

    Press your lower back firmly into the floor and brace your core.

  3. 3

    Lift your shoulders and legs a few inches off the floor to form a shallow banana shape.

  4. 4

    Hold for 15 to 45 seconds while breathing steadily.

  5. 5

    Bend the knees or bring the arms forward to make it easier.

Coaching cues

  • Lower back glued to the floor
  • Chin slightly tucked
  • Point the toes

Common mistakes

  • Arching the lower back
  • Lifting the legs too high
  • Holding the breath

Sets, reps and where it fits

Muscle

3–4 × 15–45 sec

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 15–45 sec

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Hollow Body Hold alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dead BugBodyweight · beginner PlankBodyweight · beginner Lying Leg RaiseBodyweight · beginner V-UpBodyweight · intermediate Bicycle CrunchBodyweight · beginner Bird DogBodyweight · beginner

Frequently asked questions

What muscles does the Hollow Body Hold work?

Primary: Core. Secondary: Core, Hip Flexors, Quads

How many sets and reps of Hollow Body Hold should I do?

Hold or work for 15–45 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.

What can I do instead of the Hollow Body Hold?

Same movement pattern, different equipment: Dead Bug, Plank, Lying Leg Raise, V-Up, Bicycle Crunch, Bird Dog.

Is the Hollow Body Hold good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.