Hollow Hold SL Extension
Starting Posture
Start by lying on your back with your legs straight and arms extended overhead.
How to Exercise
Engage your core muscles to lift your shoulders and legs off the floor simultaneously, forming a hollow hold position. While holding this position, lift one leg up towards the ceiling, keeping it straight. Slowly lower the leg back down and switch to the other leg. Repeat for 10 reps on each leg.
Breath Control
Inhale as you prepare to lift your legs, exhale as you lift your legs and switch legs, and continue to breathe evenly throughout the movement.
Common errors
Common errors include arching the lower back, lifting the head off the floor, and using momentum to lift the legs instead of engaging the core muscles.
Weights
Grips
Variations
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 maintaining a strong core engagement throughout the exercise to prevent arching the lower back. Keep your arms extended overhead to help stabilize your body and engage the upper body muscles as well.
Cautions
Avoid straining your neck or shoulders by keeping them relaxed and in a comfortable position. If you experience any discomfort, stop the exercise and consult a fitness professional.