How to do the Hollow Hold
Step by step
- Lie on your back and press your lower back flat into the floor.
- Reach your arms overhead and extend your legs long, keeping the low back pressed down.
- Lift your shoulders and legs a few inches off the floor into a shallow banana shape.
- Hold the position and keep breathing steadily for the set time.
The thing people get wrong
Keep your lower back glued to the floor the entire time - if it starts to arch up, bend your knees or lower your legs until you can keep it pressed flat.
Coaching cue
Point your toes and squeeze your arms by your ears so the whole body holds one rigid shape.
Make it easier or harder
- Easier: Bend the knees or keep arms by your sides.
- Harder: Rock gently head to toe while holding the same shape.
Muscles worked
- Primary: Core
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.