Hollow Hold exercise animation (Hombre)

Hollow Hold

Músculo objetivo
Iliopsoas, Rectus Abdominis
Músculos sinergistas
Obliques, Quadriceps, Sartorius
Equipamiento
Body weight
Parte del cuerpo
Waist
Tipo
Strength

The hollow hold is a bodyweight isometric core exercise that primarily targets the deep hip flexors (iliopsoas) and the rectus abdominis, with assistance from the obliques, quadriceps, and sartorius. Lying on your back with arms and legs lifted, you hold a tense, dish-shaped position to build anterior-core stability and trunk control.

Cómo hacer el Hollow Hold

  1. 1Lie flat on your back on a mat with your legs straight and your arms extended overhead.
  2. 2Press your lower back firmly into the floor by tilting your pelvis and bracing your abdominals so there is no gap beneath your spine.
  3. 3Lift your shoulder blades off the floor and raise both legs a few inches up, keeping them straight and squeezing your quads.
  4. 4Reach your arms overhead alongside your ears so your body forms a shallow, banana-like curve from fingertips to toes.
  5. 5Hold the position with everything tight, breathing in short, controlled breaths while keeping your lower back glued to the floor.
  6. 6Maintain the hold for your target time, typically 20–40 seconds.
  7. 7To finish, lower your arms and legs to the floor under control and relax.

Consejos de técnica

  • Keep your lower back pressed into the floor for the entire hold — this is the cue that keeps tension on the rectus abdominis and hip flexors rather than the spine.
  • Raise your legs higher to make the hold easier, or lower them closer to the floor to increase the challenge.
  • Squeeze your quads and point your toes to keep your legs straight and engage the sartorius and quadriceps.
  • Breathe shallowly and steadily instead of holding your breath, so you can sustain the brace for the full time.

Errores comunes

  • Letting the lower back arch and lift off the floor, which shifts strain to the spine and takes tension off the abs.
  • Holding your breath for the whole rep, which spikes pressure and forces you to cut the hold short.
  • Bending the knees to make the legs feel lighter, which reduces the demand on the hip flexors and quads.
  • Letting the legs or arms drift too high so the dish position flattens out and the core stops working.

Preguntas frecuentes

What muscles does the hollow hold work?

It primarily works the deep hip flexors (iliopsoas) and the rectus abdominis, with the obliques, quadriceps, and sartorius assisting to keep your legs straight and your torso stable.

How long should I hold a hollow hold?

Aim for 20–40 seconds per hold for 3–4 sets. Beginners can start with shorter 10–15 second holds and build up as their core gets stronger.

Is the hollow hold good for beginners?

Yes. It needs no equipment, and you can make it easier by keeping your arms at your sides and raising your legs higher, then progress toward the full overhead, low-leg position.

Where should I feel the hollow hold?

You should feel it across the front of your abs and in your hip flexors. If you feel it in your lower back, press your spine harder into the floor or raise your legs higher.

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