Hollow Hold
The gymnast’s banana-shaped hold — total anterior-core tension that transfers to a stable, tall running posture.
Equipmentnone
Musclesabsdeep corehip flexors
Setup
Lie on your back. Press the lower back into the floor, then raise the shoulders and legs slightly off it.
How to do it
- Lower back GLUED to the floor — the shape is a shallow banana.
- Arms by the ears or by the sides (easier).
- Legs straight and low only as far as the lower back stays down.
- Breathe shallowly and hold.
Common mistakes
- Lower back popping off the floor — raise the legs higher and shorten the lever.
- Neck straining upward; keep the gaze at the ceiling.
- Holding the breath.
Scale it
Easier: Knees tucked (hollow tuck), arms by the sides.
Harder: Arms overhead, legs lower, or gentle rocking without losing the shape.