Exercises / Beginner
Single leg hollow body hold
- Abs
- Hip Flexors
Available on Calisteniapp for iOS and Android.
- Level
- Beginner
- Muscles
- 2
- Equipment
- Bodyweight
01 / Steps
How to do it
Lie on your back.
Contract your abs so that your upper back lifts off the ground.
Bend one of your legs, bringing your knee to your chest, while keeping the other leg extended.
Extend your arms while protracting your scapulae, so that your upper back is rounded.
For perfect technique, check that you have no lumbar curvature and that the scapulae are protracted, while at the same time contracting the back muscles to depress them.
02 / Muscles
Muscles worked
Abs
Hip Flexors
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength10
- Explosivity0
- Technique20
- Cardio0
- Mobility15
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
You may also like
Variations and exercises that train similar muscles.
IntermediateBar L sit raises
Abs ∙ Hip Flexors
IntermediateArcher push-ups to typewriter
Triceps ∙ Abs ∙ Lower Chest
IntermediateBox jumps
Quadriceps ∙ Calves ∙ Tibialis
BeginnerSpiderman plank
Abs ∙ Hip Flexors
BeginnerTucked l-sit on rings
Triceps ∙ Abs ∙ Hip Flexors
IntermediatePush-ups to platform
Triceps ∙ Abs ∙ Lower Chest