Hollow Body Hold
The Hollow Body Hold primarily works the Anterior Deltoid, Rectus Abdominis, with secondary activation of the Pectoralis Major (Sternal), Serratus Anterior and stabilizer support from the Internal Obliques, Transverse Abdominis. It is a bodyweight isolation exercise at intermediate difficulty.
The Hollow Body Hold is an intermediate isolation exercise requiring no equipment, following a flexion movement pattern. It primarily targets the Anterior Deltoid, Rectus Abdominis, with secondary engagement of the Pectoralis Major (Sternal), Serratus Anterior.
Lie on your back in a hollow position with arched lower back and tensed core.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Static |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Rectus Abdominis |
| Secondary | Pectoralis Major (Sternal), Serratus Anterior |
Muscles Worked
The Anterior Deltoid, and Rectus Abdominis are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Pectoralis Major (Sternal), and Serratus Anterior act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Internal Obliques, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Serratus Anterior (chest)
Stabilizer Muscles
- Stabilizer Muscle Internal Obliques (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Position body with proper alignment.
Execution
- Contract target muscles to move through full range of flexion.
- Return to starting position under control.
- Repeat.
Comments
- Maintain tension throughout the hold.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Anterior Deltoid, Rectus Abdominis) and can be substituted based on your equipment or variation preferences.
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