SHIFT Fit
Hollow tuck hold
Hollow tuck hold: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Lie with knees tucked and arms forward.
- Lift shoulders and feet into compact hold. Keep lower back supported.
- 3 bouts × 10s; 30s rest between bouts. Keep breathing; stop a bout if position or control is lost. Keep lower back supported.
Equipment
- mat
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 3 bouts × 10s; 30s rest between bouts. | mat |
| intermediate | 3 bouts × 20s; 40s rest between bouts. | mat |
| intermediate | 3 bouts × 30s; 60s rest between bouts. | mat |
| intermediate | 5 bouts × 10s; 30s rest between bouts. | mat |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Arching or sagging the lower back; holding the breath; moving the limbs faster than the trunk can stay controlled. Exercise check: Keep lower back supported.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.