Hollow Hold

Instructions

1
Lie flat on your back on a mat or soft surface with legs extended and arms spread out to the sides at shoulder height, palms facing down for stability
2
Engage your core and press your lower back slightly into the mat to establish neutral spine position before initiating movement
3
Lower both legs simultaneously in a controlled manner toward the ground while keeping them extended and straight, allowing the abdominal muscles to lengthen under tension
4
Using core engagement, raise both legs back to the starting horizontal position by contracting the rectus abdominis and iliopsoas, maintaining control throughout the lift
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Erector Spinae, Transverse Abdominis
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

When programming for Rectus Abdominis growth, the Hollow Hold stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
  • Improves overall Waist stability and proprioception during heavy loads.
  • Significantly enhances the structural integrity and power of the Rectus Abdominis.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.

Pro Tips

If you feel this primarily in your joints rather than the Rectus Abdominis, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Erector Spinae, Transverse Abdominis to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Hollow Hold
  • Cable Hollow Hold
  • Banded Hollow Hold

Beginner Tips

If you are new to the Hollow Hold , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions