Hollow Body Hold
Muscles worked: Abs.
How to do it
- Lie on your back with your arms overhead and legs straight.
- Press your low back flat into the floor and hold it there.
- Lift your shoulders and heels a few inches so both hover.
- Keep the arms and legs long, low back still pinned down.
- Count the seconds. Tuck the knees if the low back lifts.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Low back pressed down, arms and legs long
- Shoulders and heels hover - count the seconds
Logging it
Logged as seconds held, with a built-in timer. Longer honest holds beat sloppy long ones.
Related exercises
- Front Lever - back, abs
- Human Flag - abs
- Dragon Flag - abs
- Cable Crunch - abs
Track the hollow body hold properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.