How to Do Hollow Hold

Hollow Hold is a core exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Hollow Hold

  1. 01Lie flat on the back with arms extended overhead and legs straight.
  2. 02Press the small of the back into the floor while lifting the shoulder blades and heels six inches off the ground.
  3. 03Tuck the chin slightly and squeeze the thighs together to create a rigid body line.
  4. 04Maintain a shallow breathing pattern through the nose while holding the contraction.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Hollow Hold

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the lower back arches off the floor, raise the legs higher until the lumbar spine makes full contact with the ground.

Same coaching engine used inside the A90 app

05 / FAQ

Hollow Hold questions

What muscles does Hollow Hold work?

Hollow Hold is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Hollow Hold correctly?

Lie flat on the back with arms extended overhead and legs straight. Press the small of the back into the floor while lifting the shoulder blades and heels six inches off the ground. Tuck the chin slightly and squeeze the thighs together to create a rigid body line. Maintain a shallow breathing pattern through the nose while holding the contraction.

What is the A90 coach tip for Hollow Hold?

If the lower back arches off the floor, raise the legs higher until the lumbar spine makes full contact with the ground.

Is Hollow Hold suitable for beginners?

Hollow Hold is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Hollow Hold?

No. Hollow Hold is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes hollow hold into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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