Core
Bent Hollow Hold
A fundamental core stability exercise that bridges the gap between basic sit-ups and the advanced hollow body hold.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.