Hollow Body Tuck
Hollow Body Tuck Exercise Description
The Hollow Body Tuck is a bodyweight core exercise that builds anti‑extension strength and lumbopelvic control. With the knees bent to shorten the lever, it teaches the hallmark hollow position: posterior pelvic tilt, ribs down, and the lumbar spine gently contacting the floor. Primary muscles include the rectus abdominis, transverse abdominis, and internal/external obliques, with assistance from the hip flexors to hold the thighs. Keeping the shoulder blades slightly off the floor also recruits the serratus anterior to help maintain a rounded, stable trunk. The tuck configuration lets most people find and sustain the correct pelvic position before progressing to longer levers. Maintain neutral head/neck, even breathing, and uniform tension across the front of the torso—no pinching or pressure in the low back. The focus is steady, controlled bracing without losing spinal position.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Transversus Abdominis
- Assisting Muscles: Iliacus, Psoas Major
- Stabilizing Muscles: Serratus Anterior
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Core Stabilizers, Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Other
- Muscle Location: Deep Abs, Deep Side Abs, Side Abs, Stomach
- Movement Direction: Other
- Muscle Position: Anterior, Lateral
- Gender: Male
How To Do The Hollow Body Tuck Exercise
‘- Lie on your back with knees bent and feet flat; arms by your sides.
– Inhale, then exhale to “ribs down,” posteriorly tilt the pelvis, and lightly press the low back into the floor.
– Lift shoulder blades 1–2 inches; keep the neck neutral and eyes toward the knees.
– Float both feet off the floor; hips and knees near 90°, shins parallel; gently squeeze legs together.
– Reach fingertips toward knees to broaden the upper back while keeping the ribcage down.
– Maintain continuous low‑back contact; think “shorten the space between ribs and pelvis.”
– Breathe quietly through the hold—no breath‑holding or jaw/neck tension.
– If the low back starts to lift, increase the tuck (knees closer) or lower the arms/head slightly and reset.
– To increase challenge only when stable, move knees farther from hips or take arms overhead without losing position.
Hollow Body Tuck Tips
‘- Exhale to bring the ribs down, posteriorly tilt the pelvis, and lightly press the low back into the floor before lifting anything.
– Keep the lumbar spine in gentle, continuous contact with the floor throughout the hold.
– Lift the shoulder blades 1–2 inches off the floor and keep them there to maintain a rounded, stable trunk.
– Maintain a neutral head and neck with your eyes looking toward the knees, not up at the ceiling.
– Position hips and knees near 90° with shins parallel to the floor as you float the feet up.
– Gently squeeze the legs together to help hold the thighs in position.
– Reach your fingertips toward your knees to broaden the upper back while keeping the ribcage down.
– Think about “shortening the space between ribs and pelvis” to keep the front of the torso uniformly braced.
– Breathe quietly and continuously during the hold—avoid breath-holding and jaw or neck tension.
– If the low back starts to lift, bring the knees closer or lower the arms/head slightly, then reset before continuing.
– Only when your position is stable, increase difficulty by moving the knees farther from the hips or taking the arms overhead without losing low‑back contact or ribcage position.
Hollow Body Tuck Beginner Introduction
The Hollow Body Tuck is a bodyweight core drill centered on creating a strong, rounded front side of the torso while resisting any arch in the lower back. It places attention on how the ribs, hips, and spine line up, so the mid‑section stays braced as one solid unit. The abs, deep abs, and side abs handle most of the work, with the hip flexors helping to hold the thighs in place. A gentle lift of the upper back also brings in the muscles along the side of the ribcage to support a smooth, curved trunk position.
In this shape, the body rests on the back with the knees drawn in, feet off the ground, and the legs held in a compact, tabletop‑style tuck. The arms reach forward while the head and neck stay relaxed and aligned, and the lower back stays in steady contact with the floor. Even, quiet breathing and a calm face and jaw support a sustained hold. The shortened lever from bent knees offers an accessible way to learn this hollow position before progressing to straighter legs or arms reaching overhead.