Core · Bodyweight
Hollow Body 45 Degrees
How to do the hollow body 45 degrees, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie on your back, press your lower back into the floor, and lift your head, shoulders, arms, and legs off the ground. Raise your legs to roughly a 45 degree angle while keeping your upper back lifted and your core braced. Hold the position and breathe steadily, maintaining the dish shape.
- 1Press your lower back down and feel your abs working hard
- 2Hold your legs steady at 45 degrees without letting them drift
- 3Keep your shoulders lifted and arms long through the hold
Common mistakes
- Do not let your lower back arch off the floor
- Avoid dropping your legs so low your form breaks
- Do not hold your breath; breathe through the hold
Muscles worked
The hollow body 45 degrees mainly works the upper abs and lower abs, with the obliques, hip flexors, and quads assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- Hip FlexorsSupport
- QuadsSupport
- GlutesMinor
Kovo programs the hollow body 45 degrees for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.