Hollow Body Tuck

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended and arms reaching overhead.
2. Press your lower back firmly into the floor, ensuring there is no space between your spine and the ground.
3. Lift your head, shoulder blades, and heels 3-6 inches off the floor to engage the 'hollow' position.

How to do it

1. Exhale as you simultaneously pull your knees toward your chest and sweep your arms forward toward your ankles.
2. Crunch your upper body upward to meet your knees, reaching a tight tucked position at the top of the movement.
3. Inhale and slowly reverse the movement, extending your arms and legs back to the starting hollow position.
4. Maintain a controlled 2-1-2 tempo (2 seconds to tuck, 1 second hold, 2 seconds to extend).

Form checklist

• Keep your lower back glued to the floor at all times; if it arches, don't extend your legs as low.
• Keep your chin tucked slightly toward your chest to avoid neck strain.
• Ensure your shoulder blades stay off the mat throughout the entire set.
• Avoid using momentum to 'swing' into the tuck; use your abs to pull the limbs in.

Pro tips

• Focus on the 'rib-to-pelvis' connection, imagining you are shortening the distance between your sternum and belly button as you tuck.
• Squeeze your inner thighs and glutes together during the extension phase to create full-body tension and better stabilize the pelvis.

Make it harder

• Slow the extension phase to a 4-second count to increase time under tension.
• Pause in the fully extended hollow hold for 2 seconds between every repetition.

Frequently asked

What muscles does the hollow body tuck work?

The hollow body tuck primarily targets the abs and obliques, and also works the erector spinae and hip flexors as secondary muscles.

What equipment do you need for the hollow body tuck?

The hollow body tuck requires no equipment — just your body weight.

Is the hollow body tuck good for beginners?

Yes. The hollow body tuck is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals