How to do the Hollow Body Hold
Lie on your back and press your lower back into the floor by bracing your abs.
Lift your shoulders and legs off the floor with your arms extended overhead.
Keep your lower back down; if it lifts, bend your knees or bring your arms forward.
Hold the position, breathing normally, for your target time.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Holds | 3 | 20–60 s | 45 s |
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Hollow Body Hold doesn’t suit your gym or your joints.
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