Hollow Back Legs Raise
Starting Posture
Lie face down on a mat with your arms extended overhead and your legs straight out behind you. Keep your chin tucked and your gaze towards the mat.
How to Exercise
Engage your core muscles to lift your legs and chest off the mat simultaneously. As you lift your legs, allow your lower back to arch slightly, creating a 'hollow' shape. Hold for a moment at the top of the movement before slowly lowering back down.
Breath Control
Inhale as you lower back down and exhale as you lift back up.
Common errors
Relying too much on the hip flexors instead of the core muscles, lifting the chest too high off the mat, and allowing the lower back to hyperextend.
Weights
No weights are needed for this exercise as it is bodyweight-based.
Grips
N/A
Variations
To make this exercise more challenging, you can add ankle weights or a resistance band around your ankles. You can also perform the movement on an incline bench to increase the range of motion.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on lengthening through your spine and reaching through your toes to maximize the stretch in your lower back and hamstrings. Keep your movements controlled and avoid using momentum to swing your legs up.
Cautions
Avoid overarching your lower back and straining your neck. If you experience any discomfort, reduce the range of motion or try a regression of the exercise.