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How to Do Weighted Hollow Hold — Form, Muscles & Tips

Learn how to do the Weighted Hollow Hold: step-by-step form, muscles worked, dumbbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Lie on your back holding a dumbbell or weight plate with both arms extended overhead.
  2. Press your lower back firmly into the floor.
  3. Simultaneously raise your arms with the weight, shoulders, and legs off the floor.
  4. Keep your legs straight and together, toes pointed.
  5. Hold this position for the desired duration while breathing steadily.
  6. Lower in a controlled manner.