Smart Workout Diary

Hollow Hold

The hollow hold is an isometric core exercise performed lying on your back while holding the arms and legs off the floor. It primarily trains the abdominal muscles to resist spinal extension, with support from the hip flexors and quads. It helps build core control, body tension, and stability for gymnastics, calisthenics, and strength training.

Demonstration

Hollow Hold — demonstration 1
Hollow Hold — demonstration 2

Instructions

  1. Lie on your back with your legs together and arms extended overhead. Press your lower back gently into the floor.
  2. Brace your core by drawing the ribs down and tucking the pelvis slightly so there is no gap beneath your lower back.
  3. Lift your shoulders and legs off the floor. Keep your arms by your ears and maintain a long, curved hollow-body shape.
  4. Hold the position while breathing slowly and steadily. Keep the lower back in contact with the floor throughout.
  5. Regress when needed by bending the knees or placing the arms alongside the body, then stop the set if your lower back lifts or you feel pain.
Muscle Group
Abs
Other Muscle Groups
Hip Flexors, Quads
Type
Calisthenics
Mechanics
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Prioritize lower-back contact. A shorter hold with solid position is more useful than a longer hold with the back arched.
  2. Scale the lever length. Bend the knees or move the arms to your sides before allowing form to break down.
  3. Breathe under tension. Use quiet, controlled breaths rather than holding your breath.
  4. Keep the neck relaxed. Look upward rather than forcefully tucking the chin toward the chest.
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