Liftworthy
ExploreTrainFeed
Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Abs

Hollow Hold

Also called Hollow body hold

BodyweightIsolationEasy to learn
Front
Back
Primary

Works

Abs

You need

Nothing but the floor

How to do itPicture · 3 steps
Hold
Main muscles
  1. 1Lower back pressed into the floor
  2. 2Arms and legs extended, a few centimetres up
  3. 3Bend your knees if your back lifts

Most common mistake

Letting the lower back arch off the floor.

Watch a demo

Good for

  • Top 10 for functional

Compare with

vs Hanging Leg Raise
D
For abs
#21 of 23
See the full list →
Research
38
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 38
Target tensionGood
Loaded stretchWeak
ProgressionWeak
Low costExcellent

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable CrunchCable
  • SMachine CrunchMachine
  • AAb Wheel RolloutOther
  • AHanging Leg RaiseBodyweight

Takes

None yet
needed to post
280