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Hollow Body Hold guide
The Hollow Body Hold is a intermediate-level isolation bodyweight exercise that primarily targets the Rectus Abdominis. Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the hollow body hold work?
The Hollow Body Hold primarily trains the Rectus Abdominis, with the core as the target group. Train it as part of a balanced core routine.
How do you do the hollow body hold?
To do the Hollow Body Hold: set up at the bodyweight with a stable, braced position — feet planted and core tight; take a grip or stance that lets your core drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the rectus abdominis; avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the bodyweight with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your core drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the rectus abdominis.
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common hollow body hold mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Hollow Body Hold alternatives
Hollow Body Hold FAQ.
What muscles does the Hollow Body Hold work?
The Hollow Body Hold primarily targets the Rectus Abdominis, training the Core as the main muscle group.
Is the Hollow Body Hold a compound or isolation exercise?
The Hollow Body Hold is an isolation exercise — it focuses on one muscle, which is useful for targeting and bringing up weak points.
What equipment do I need for the Hollow Body Hold?
You need no equipment — just your bodyweight. Difficulty is rated intermediate.
What are good alternatives to the Hollow Body Hold?
Good core alternatives include Plank, Crunch, Side Plank.
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