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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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