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Hollow Hold

An isometric floor hold that teaches full-body tension and a posteriorly tilted pelvis, the base position for most gymnastic core work.

CoreBodyweightAnti-extension
GoLightWeight mediahollow-hold

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Primary

Rectus abdominis

Secondary

Transverse abdominisHip flexorsObliques

Equipment

Bodyweight

Pattern

Anti-extension

Setup

  1. 01Lie on your back on a mat with legs extended.
  2. 02Press the lower back flat into the floor.
  3. 03Reach the arms overhead beside the ears.
  4. 04Set the ribs down and brace before lifting.

Execution

  1. 01Lift the shoulder blades and legs a few inches off the floor.
  2. 02Point the toes and squeeze the legs together.
  3. 03Hold the banana-shaped position while breathing shallowly.
  4. 04Lower down only when the lower back starts to peel off the floor.

Checkpoints

  • -Lower back stays pressed into the floor for the entire hold.
  • -Shoulder blades are clearly off the ground.
  • -Legs stay straight with pointed toes.
  • -Ribs stay pulled down, not flared.

Common mistakes

  • -Letting the lower back arch off the floor.
  • -Holding the legs too high, which removes the challenge.
  • -Craning the neck instead of lifting through the upper back.
  • -Holding the breath instead of breathing behind the brace.

Programming notes

  • -Accumulate 3 to 5 holds of 20 to 45 seconds.
  • -Shorten the levers with bent knees or arms at the sides to regress.
  • -Progress to hollow rocks once a 30 second hold is clean.

Related exercises

Hollow Rock

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Dead Bug

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V-Sit on Floor

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Plank

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