Hollow Hold primarily works the abs and deep core. It is categorized as a core movement and uses Dumbbell.
- Primary muscles
- abs and deep core
- Equipment
- Dumbbell
- Movement pattern
- core
- Catalog difficulty
- 2 of 5
How to do Hollow Hold
- Low back pressed down, ribs down
- Arms and legs long — find the shortest lever you can hold
- Breathe behind the brace
Common mistakes
- Lower back peeling up — shorten lever or bend knees
Muscles worked
The primary catalog target is abs, with deep core also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Cable / Kneeling Crunch · Hanging Knee Raise
Put Hollow Hold into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.