For functional fitness
For functional fitness, hollow hold rates higher on our research criteria: easier to learn and fit in.
Both are good choices that build different things for functional fitness, so a plan can use both.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Hanging Leg Raise. Grip and trunk control for toes-to-bar.
Hollow Hold. The body position behind kipping and gymnastics skills.
For your abs, hanging leg raise rates well ahead on our research criteria: more stretch, easier to progress. Hollow hold is easier on the joints.
For functional fitness, hollow hold rates higher on our research criteria: easier to learn and fit in. Both are good choices that build different things for functional fitness, so a plan can use both.
Hollow hold is easier: it’s easy to learn, while hanging leg raise takes some practice.
Hanging leg raise needs a pull-up bar, so a home gym covers it. Hollow hold needs no equipment, so you can do it anywhere.
About the same: both rate Good for injury protection in our research rubric.