Hollow hold (bent-knee option)

1. Step 1

   Lying on your back, press your lower back into the floor and lift your shoulders and legs slightly.

2. Step 2

   Bending your knees makes it easier.

No swap needed

• If a move feels like too much on a given day, drop back to its Tier 2 version — that’s not a step backward, that’s the plan working correctly.
• “3-second lower” means taking a slow count of three on the way down, then coming up at a normal pace. Slowing the lowering makes the same move harder without adding weight or impact.
• Any single-leg move here can be done holding a wall, counter, or sturdy chair for balance — that’s not a lesser version, it’s the same exercise. Balance is a separate skill from strength, and there’s no reason to test both at once.

Stop if you feel pain beyond normal effort; consult your physician before starting a new exercise routine.

• protecting muscle on GLP-1
• the GLP-1 strength plan
• Previous: Single-leg Romanian deadlift (bodyweight)