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Core ยท Anti-extension

Hollow Body Hold

An isolation anti-extension exercise for the abs, done with your bodyweight. It also works the hip flexors.

Bodyweight Isolation Time Also called: hollow hold

Muscles worked

Primary

Abs

Do most of the work.

Secondary

Hip flexors

Help during each rep.

  • AbsFront of the trunkPrimary
  • Hip flexorsFront of the hipsSecondary

How to do it

  1. Find your position. Give yourself space and a surface that does not slip.
  2. Ribs down, pelvis tucked. Keep the lower back from arching.
  3. Brace as if about to be poked in the stomach, and keep breathing.
  4. Stop the set when the lower back starts to sag.
  5. Hold for time. Stop the set when your position starts to slip, not when you are completely spent.

Common mistakes

  • Letting the lower back sag. End the set when the hips drop; a shorter, clean hold beats a long sagging one.
  • Holding the breath. Brace, then keep breathing in short breaths behind the brace.
  • Hips piked high. A straight line from shoulders to heels is the goal, not a tent.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.