What should I do if my lower back hurts?

Lower back pain usually indicates your spine is arching away from the floor. Scale the movement by lifting your legs higher or bending your knees until you can keep your back flat.

How long should I be able to hold this?

A solid baseline for most trainees is 30 seconds. Once you can hold a perfect hollow position for 60 seconds, you can increase difficulty by adding small rocks or pulses.

Can I perform this if I am a beginner?

Yes, beginners can start with the 'tuck' version by pulling the knees toward the chest while keeping the shoulders off the floor.

How to Do a Hollow Hold: Form, Benefits, and Tips

Master the hollow hold to build elite core stability and external oblique strength with our expert, step-by-step guide.

How to Perform

Lie flat on your back on a gym mat with your arms extended overhead and your legs straight.
Press your lower back firmly into the floor, ensuring there is no space between your spine and the mat.
Simultaneously lift your legs, head, and shoulders about two to six inches off the ground.
Point your toes and reach through your fingertips to create tension throughout your entire body.
Maintain a rigid, banana-like shape while breathing shallowly through your nose.
Hold this position for the prescribed duration while keeping your ribs tucked toward your pelvis.

Common Mistakes

Arching the lower back off the floor
Tucking the chin too hard against the chest
Holding your breath instead of maintaining shallow respiration
Lifting the legs too high, which reduces core tension

Muscles Worked

Primary movers

Obliquus externus abdominis

Stabilizers

Rectus abdominis
Iliopsoas
Transverse abdominis
Quadriceps

Related Guides

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

Obliquus externus abdominis · Core