Home/core/Hollow Body Hold

Hollow Body Hold

Difficulty: ⭐⭐ Intermediatecore
👆 Tutorial by CalisthenicmovementWatch on YouTube

Home Setup

Perform on any flat surface like carpet, hardwood floor, or yoga mat. The floor provides immediate feedback if your lower back arches.

yoga mat or towelclear floor space

💡 Pro tip: Place your hands under your lower back initially to feel when it lifts off the ground, then work to keep it pressed down

Gym Setup

Open floor space or exercise mat

Safety: Avoid if you have acute lower back pain; keep lower back pressed firmly to the floor throughout the hold

💪 Muscles Worked

Rectus AbdominisTransverse AbdominisHip FlexorsQuadricepsSerratus Anterior

⭐ Why This Exercise?

The hollow body hold is a foundational gymnastics position that builds exceptional core strength, body awareness, and midline stability. It teaches proper posterior pelvic tilt and total body tension, which transfers directly to advanced calisthenics movements like levers, handstands, and muscle-ups while protecting the lower back during dynamic exercises.

Make It Easier

Regressions for building up strength

1. Bent Knee Hollow Hold

none

Reduces lever arm and hip flexor demand by keeping knees bent at 90 degrees

2. Single Leg Hollow Hold

none

Decreases load by extending only one leg while keeping the other bent

3. Dead Bug Hold

none

Allows alternating limb movement while maintaining core engagement with back support

Make It Harder

Progressions for advanced athletes

1. Hollow Body Rocks

none

Adds dynamic rocking motion while maintaining hollow position, increasing core endurance

2. Weighted Hollow Hold

medicine ball + weight plate + dumbbell

Increases resistance by holding a light weight or medicine ball overhead

3. Hollow Body Pull-Ups

pull-up bar

Applies hollow position to dynamic pulling movement, building functional transfer

↕️ Similar Movements

Plank Hold
Opposite position working anterior core from prone rather than supine position
Arch Body Hold
Complementary posterior chain hold that balances hollow body training
L-Sit
Similar hip flexor and core engagement but in seated position with compression
Tuck Front Lever
Inverted hollow position on bar, direct progression for lever training
V-Sit Hold
Advanced compression hold building on hollow body positioning and balance

Form Checklist

✓Press lower back flat into the floor by tilting pelvis posteriorly
✓Extend arms overhead by ears and legs straight, hovering just above ground
✓Round upper back slightly and look toward belly button, not ceiling
✓Squeeze legs together and point toes while engaging quads
✓Create a 'banana' shape with body, maintaining constant tension throughout

Common Mistakes

  • •Allowing lower back to arch off the floor, which disengages core and stresses lumbar spine
  • •Lifting legs and arms too high, reducing the challenge and losing proper body line
  • •Holding breath instead of breathing steadily through the hold
  • •Letting legs separate or feet turn out instead of maintaining tight body position

📈 When to Progress

Hold perfect hollow position with lower back pressed to floor for 45-60 seconds without form breakdown, or complete 3 sets of 30-second holds with 30-second rest between sets