Video Coming Soon
We're working on adding video demonstrations for this exercise.
Plate Hollow Hold
An isometric core exercise using a weight plate held overhead while lifting the shoulders and legs. It targets the rectus abdominis and obliques to build anterior core stability and full-body tension.
About Exercise
Equipment
Plates
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Quads, Glutes
Accessory Muscles
Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Hip Flexors
6/10Iliopsoas
Quads
4/10Glutes
3/10Glute Max
Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
30-60 seconds • Rest longer if fatigued
How to Perform
Lie on your back on a mat with legs extended and arms overhead holding a weight plate. Engage your core to press your lower back into the floor.
- Pull your belly button toward your spine to flatten your back.
- Lift your head, shoulders, and arms off the floor while keeping arms extended.
- Raise your straight legs a few inches off the ground.
- Maintain the hollow banana shape with only mid-back touching the floor.
- Brace fully and hold the position steadily.
- Breathe deeply while sustaining tension from head to toes.
Coaching Tips
Form Cues
- Press low back down
- Tuck chin to chest
- Squeeze glutes tight
- Extend arms fully
- Legs straight together
- Breathe into brace
Breathing
Inhale deeply through your nose, brace your core, and exhale slowly through your mouth while holding the position.
Tempo
0-30-0
Range of Motion
Lower back pressed fully into the floor, shoulders lifted 4-6 inches, heels 6-12 inches off the ground forming a slight U-shape.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Keep neck neutral to prevent strain
- Start with bodyweight if form fails
- Secure grip on weight plate
- Stop if lower back lifts
- Progress slowly to avoid overload
Spotting
No spotting needed; perform solo with focus on form. Use safeties like reducing weight if unable to maintain position.
Common Mistakes
- Arching lower back
- Craning neck forward
- Using momentum to lift
- Allowing legs to separate
- Dropping shoulders
- Gripping weight plate loosely
When to Avoid
- Acute lower back injury
- Neck strain issues
- Recent abdominal surgery
Flexibility Needed
- Shoulder flexion to 180 degrees
- Hip flexion without back arch
Build Up First
- Master bodyweight hollow hold
- Basic core bracing competency
- Dead bug exercise proficiency
Also known as
Weighted Hollow Hold, Plate Hollow Body Hold
Found this helpful?
Share your thoughts or help us improve this guide.
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
