Hollow Plank

Last updated: December 21, 2023

What Does Hollow Plank Mean?

Hollow plank is an intermediate variation on the straight-arm, or high, plank pose that is a more intense workout for the abdominal muscles, the arms and the shoulders. In Sanskrit, plank pose is known as kumbhakasana.

To practice this pose, begin in plank – similar to the raised portion of a pushup with the fingers pointing straight ahead and the hands directly under the shoulders – and then draw the chest in toward the spine, creating a rounding of the upper back.


Yogapedia Explains Hollow Plank

Often used in Pilates and other exercises programs, as well as yoga, hollow plank builds endurance and stamina. It also has these benefits, many of which it shares with the basic plank pose:

  • Strengthens the arms, wrists, shoulders and upper back
  • Builds core strength
  • Stretches the spine and improves spinal alignment
  • Is believed to be therapeutic for insomnia, migraines and osteoporosis

Yogis who have wrist, arm or shoulder injuries or carpal tunnel syndrome should avoid this version of plank.

Hollow plank can also be practiced with the forearms on the mat to protect the wrists and/or can be practiced with the knees bent.

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