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Hollow Body Hold

Step by step instructions, muscle activation and variants for the Hollow Body Hold.

MediumAbsCore

About this exercise

An isometric core exercise where you maintain a hollow body position — lower back pressed into the floor, arms and legs extended — creating a concave shape with the torso. The hollow hold builds foundational core tension essential for gymnastics movements, handstands, and advanced calisthenics.

How to Perform

  • Lie flat on your back with your arms extended overhead and legs straight
  • Press your lower back firmly into the floor by posteriorly tilting your pelvis
  • Lift your shoulders, arms, and legs a few inches off the floor simultaneously
  • Point your toes and squeeze your thighs together to form a tight, curved body shape
  • Hold the position while breathing steadily without losing tension in the lower back
  • If the low back lifts, tuck the knees or raise the legs higher to regain control
  • Hold for the prescribed time, then lower everything to the floor with control

Muscle Activation

Primary
AbsCore
Secondary
QuadricepsObliques

Common Mistakes

Common mistakes content is coming soon.

About the Hollow Body Hold

The Hollow Body Hold is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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