Exercise guide
Weighted Hollow Body Hover
- Advanced
- Compound
- Timed hold
- Lower legs
- Upper legs
- Waist
This advanced isometric hold builds extreme core stability and anterior chain strength by using a long lever arm and external weight. It forces the abdominals, obliques, and quads to work in unison to maintain a rigid, 'hollow' spine position.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back with your legs fully extended and feet together.
- Hold a medicine ball or weight plate with both hands, extending your arms straight back behind your head.
- Press your lower back firmly into the floor, ensuring there is no space between your spine and the mat.
How to do it
- Exhale and simultaneously lift your legs, head, and shoulder blades 6 to 12 inches off the floor.
- Keep your arms locked out with the weight positioned just above the floor, keeping your biceps aligned with your ears.
- Hold this 'banana' shape statically, taking shallow breaths while maintaining maximum abdominal tension.
- Lower your limbs and the weight back to the floor with control once the set duration is complete.
Form checklist
- Keep the lower back glued to the floor; if it arches, raise your legs higher.
- Lock your knees and point your toes to fully engage the quadriceps.
- Keep your chin tucked slightly toward your chest to avoid neck strain.
- Maintain straight arms to keep the deltoids under constant tension.
Pro tips
- Think about pulling your belly button through the floor and 'knitting' your ribs down toward your hips to maximize muscle recruitment.
- Squeeze your glutes and inner thighs together to create full-body irradiation, which increases overall stability.
Make it harder
- Lower your legs and the weight to just one inch above the floor to maximize the lever length and difficulty.
- Incorporate a 'Hollow Rock' by gently rocking back and forth on your lower back without breaking the rigid body shape.
Frequently asked
- What muscles does the weighted hollow body hover work?
- The weighted hollow body hover primarily targets the abs, deltoids, and obliques, and also works the erector spinae, glutes, and hamstrings as secondary muscles.
- What equipment do you need for the weighted hollow body hover?
- The weighted hollow body hover uses medicine ball.
- Is the weighted hollow body hover good for beginners?
- The weighted hollow body hover is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
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