What is the difference between this and a standard hollow hold?

The bent hollow hold shortens the lever length by bending the knees, reducing the load on the lower back and making it easier to maintain proper spinal alignment.

How long should I hold this position?

Beginners should aim for 20 to 30 seconds of perfect form. Increase the duration as your core endurance improves, focusing on quality over time.

Why is my neck hurting during the hold?

Neck pain usually occurs when the upper traps and neck muscles take over for the core. Keep your gaze toward your knees and focus on lifting using your abdominal muscles rather than your head.

Bent Hollow Hold Guide: Core Stability and Form

Master the bent hollow hold with our expert guide. Learn proper technique, common mistakes, and how to build a stronger core with this foundational movement.

How to Perform

Lie flat on your back on a firm surface with your arms at your sides and legs extended.
Bend your knees and lift your feet off the floor until your thighs are vertical and your shins are parallel to the ground.
Lift your head, neck, and shoulder blades off the floor by contracting your abs, keeping your chin tucked toward your chest.
Reach your arms forward past your hips, hovering them slightly off the ground to maintain tension.
Press your lower back firmly into the floor, ensuring there is no space between your spine and the mat.
Hold this isometric position for the duration of the set while maintaining steady, shallow breaths.

Common Mistakes

Allowing the lower back to arch or lift off the floor.
Straining the neck by pulling the chin too far forward or backward.
Holding your breath rather than maintaining controlled respiration.
Letting the knees drift too far toward the chest, which reduces core tension.

Muscles Worked

Primary movers

Rectus Abdominis

Stabilizers

Obliques
Transverse Abdominis
Hip Flexors

Related Guides

3008 Abdominal Crunch — Core
Ab Roller — Core
Ab wheel — Core

Rectus Abdominis · Core