Hanging Hollow Hold

Hanging Hollow Hold


This exercise involves hanging from a bar, then transitioning into a hollow body position while still hanging, and holding that position for a period of time. It is a challenging core and upper body exercise that requires strength and stability.

Muscle Group

Equipment Required

Hanging Hollow Hold Instructions

  1. Find a sturdy bar or set of rings to hang from.
  2. Jump up and grab the bar or rings with an overhand grip.
  3. Engage your core and lift your legs up until they are parallel to the ground.
  4. Hold this position for as long as you can, aiming for at least 30 seconds.
  5. Lower your legs back down to the starting position and rest for a few seconds.
  6. Repeat steps 3-5 for a total of 3-5 sets.

Hanging Hollow Hold Form & Visual

Hanging Hollow Hold

Hanging Hollow Hold Benefits

  • Strengthens the core muscles
  • Improves hip mobility and flexibility
  • Targets the lower abs and hip flexors
  • Helps to improve posture and balance
  • Can be done with minimal equipment
  • Can be modified to increase or decrease difficulty

Hanging Hollow Hold Muscles Worked

  • Rectus abdominis
  • Transverse abdominis
  • Obliques
  • Erector spinae
  • Latissimus dorsi
  • Shoulder stabilizers

Hanging Hollow Hold Variations & Alternatives