Core · Bodyweight
Hollow Body Tuck
How to do the hollow body tuck, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie on your back with your lower back pressed into the floor and knees tucked toward your chest. Lift your head and shoulders off the ground and bring your arms forward, holding a tight tucked hollow shape. Keep your lower back glued down and breathe steadily through the hold.
- 1Press your lower back into the floor and feel deep core tension
- 2Hold the tucked dish shape from shoulders to knees
- 3Breathe steadily while keeping constant tension in your abs
Common mistakes
- Do not let your lower back arch off the ground
- Avoid letting your ribs flare upward
- Do not hold your breath through the position
Muscles worked
The hollow body tuck mainly works the upper abs and lower abs, with the obliques and hip flexors assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- Hip FlexorsSupport
- QuadsMinor
- GlutesMinor
Kovo programs the hollow body tuck 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.