Movement Library
Hollow Hold
- Pattern
- Core
- Trains
- Muscular strength
- Difficulty
- Hard
- Measured in
- Time
How to perform
- 1Press your lower back into the floor with arms and legs extended.
- 2Lower your limbs only as far as your back stays glued down.
Equipment
- No equipment
Progression
Movements in this library are chained from easiest to hardest, so you always have a next step.
Related movements
V-Up
Hard
Lift your legs and torso together, reaching your hands toward your feet.
Crow Pose
Advanced
Plant your hands, rest your knees on the backs of your arms, and lean forward until your feet float.
Dumbbell Russian Twist
Moderate
Lean back, lift your feet, and rotate the dumbbell side to side.
Leg Raise
Moderate
Lying flat, raise straight legs until vertical, lower back pressed down.
Side Plank
Moderate
Stack your feet and lift your hips into a straight side line.
Bicycle Crunch
Easy
Bring the opposite elbow toward each knee as you pedal your legs.
Want these tracked — sets, reps and progress over time?
Start tracking freeThis library is general fitness education, not medical advice. If you are pregnant, injured, or managing a health condition, check with a clinician before starting something new. Stop if a movement hurts.