Hollow Hold
The gymnast’s banana-shaped hold — total anterior-core tension that transfers to a stable, tall running posture.
Also called: hollow body hold, hollow body
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Lie on your back. Press the lower back into the floor, then raise the shoulders and legs slightly off it.
How to do the Hollow Hold
- 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.
Hollow Hold muscles worked
The Hollow Hold works the abs, deep core and hip flexors.
Common Hollow Hold 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.
Pairs well with
Dead Bug
Lowering opposite arm and leg from your back while the trunk stays rigid — anti-extension core control with zero spinal stress.
Hollow Rock
Rocking back and forth in a hollow body position — builds core control and full-body tension.
Lying Leg Raise
Raising straight legs from a lying position — a core exercise that emphasizes the lower abs.
V-Up
Folding the body into a V shape from a lying position — a dynamic core exercise that hits the abs top to bottom.