Hollow Hold: How-to, Tips & More
The Hollow Hold is a beginner isometric exercise for your abs. You do it with bodyweight. It is a good fit when your goal is muscle growth.
Muscles worked
Abs
Primary
How to do the Hollow Hold
- Lie on your back with your arms overhead and legs straight.
- Press your lower back into the floor.
- Lift your shoulders and legs a few inches off the floor.
- Hold that banana shape without letting your back arch.
Hollow Hold tips
- Bend your knees or bring your arms to your sides to make it easier.
Sets and reps
Most lifters do well with 20 to 60 reps per set, and 20 to 60 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Isometric
Hollow Hold alternatives
More abs exercises
Band Kneeling Crunch
Resistance band
Barbell Rollout
Barbell
Bicycle Crunch
Bodyweight
Bird Dog
Bodyweight
Cable Crunch
Cable machine
Cobra Stretch
Bodyweight
Frequently asked questions
What muscles does the Hollow Hold work?
The Hollow Hold mainly works your abs.
How many sets and reps should I do?
A good starting point is 20 to 60 reps per set, and many lifters get the best results between 20 to 60 reps. Use a weight that leaves one or two reps in reserve.
Is the Hollow Hold good for beginners?
Yes. The Hollow Hold is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Hollow Hold?
You need bodyweight.
Add Hollow Hold to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon