Hollow Hold
Expert Advice
To maintain proper form, keep your lower back in contact with the floor and your core engaged throughout the exercise.
How-to-do Steps
- Lie on your back and contract your abs, pulling your belly button towards the floor.
- Lift your arms and legs off the floor, keeping them straight.
- Keep your head and shoulders raised, with your lower back pressed into the floor.
- Hold this position, creating a 'hollow' shape with your body, for the desired duration.
- Relax and then repeat if necessary.
Track Hollow Hold in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Hollow Hold primarily targets the Quads, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Abs50%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Hollow Hold work?
Hollow Hold primarily targets the Quads, Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Hollow Hold?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Hollow Hold suitable for beginners?
Yes, Hollow Hold is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
