Hollow Hold Leg Extension
The Hollow Hold Leg Extension mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Hollow Hold Leg Extension Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Hip Flexor (iliopsoas); Obliques
How to do the Hollow Hold Leg Extension
Setup
Lie flat on your back on a yoga mat.
Engage your core to press your lower back firmly into the floor; this is crucial for protecting your spine.
Lift your shoulders and head slightly off the ground to maintain tension in the upper abs.
Extend your arms straight down by your sides, palms facing inward or toward the floor, keeping them hovered just above the mat.
Execution
Lift both legs off the ground to a 45-degree angle.
Begin by pulling one knee towards your chest while simultaneously extending the opposite leg outward.
Maintain the tension in your core. Avoid letting your lower back arch off the floor at any point.
Continue to switch legs in an alternating, scissoring motion, keeping your legs straight as you extend them and maintaining a steady, controlled pace without letting your feet touch the floor between reps.
Hollow Hold Leg Extension FAQs
What muscles does the Hollow Hold Leg Extension work?
The Hollow Hold Leg Extension mainly works the core. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Hollow Hold Leg Extension?
None. The Hollow Hold Leg Extension is a bodyweight exercise, so you can do it anywhere.
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