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Technique

  1. Lie on your back in a supine arch position (heels and shoulder blades touch, hips lifted).
  2. Contract your abdominals to curl into a Hollow body position.
  3. Fluidly return to the supine arch and repeat.

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Form tips

  • Control the transition between the two positions without jerky movements.
  • Exhale during the crunch phase.
  • Keep the arms straight over head off the floor

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Muscles

Strength

Primary

  • Spine
  • Glutes
  • Hamstrings
  • Abs
  • Obliques

Secondary

  • Hip adductors
  • Legs
  • Pelvis
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Biceps femoris (short)
  • Rectus abdominis
  • External oblique
  • Internal oblique

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Equipment

Ground (standing)
Ground (standing)

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Appears in

Joint movements
Trunkextensionflexion
Kneeflexion
Hipextension
trains stretches

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Regressions

e0ir

Hollow body crunch

Novice
e0oy

Supine arch body hold

Novice
e00n

Stability ball hamstring curl

Novice
e02o

Close squat

Novice
e10l

Deficit hip thrust

Novice
w00p

Intermediate forward fold

Novice
e16l

Plie squat with tip toes

Novice
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