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Hollow Hold
An isometric bodyweight exercise performed lying face up, targeting the entire core for maximum stability and anti-extension strength, essential for gymnastics and lifting.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Obliques, Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
7/10Iliopsoas
Obliques
5/10External Obliques
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
1-1 reps
Rest Between Sets
30-90 seconds • Rest inversely proportional to the duration of the hold.
How to Perform
Lie flat on your back with legs straight and arms extended fully overhead, maintaining contact between your lower back and the floor.
- Simultaneously lift your legs and shoulder blades slightly off the ground.
- Ensure your lower back remains pressed into the floor throughout the movement.
- Keep your arms extended straight and gaze focused toward your feet.
- Maintain maximal tension in your core and glutes; hold for the prescribed duration.
- Slowly lower your body back to the starting position to finish the set.
Coaching Tips
Form Cues
- Press lower back down
- Maintain banana shape
- Arms by ears
- Point toes forward
- Core maximally tight
Breathing
Take a deep breath to brace your core before lifting, then maintain continuous, shallow breathing during the hold.
Tempo
2-0-2
Range of Motion
Maintain the hollow body 'banana' shape with legs and shoulders lifted minimally, ensuring the lower back never arches off the floor.
Safety
Safety Notes
- Stop immediately if you feel sharp pain in your lower back.
- If you cannot keep your lower back flat, scale the exercise by bending your knees or lowering your arms closer to your hips.
Spotting
Not recommended; the exercise is bodyweight and self-regulating. Scale the leverage if the hold cannot be maintained safely.
Common Mistakes
- Letting the lower back arch up
- Lifting the head or legs too high
- Holding your breath during the set
- Allowing the arms to drop forward
When to Avoid
- Severe acute lower back pain
- Acute hip flexor strain
Build Up First
- Basic core bracing ability
- Ability to maintain posterior pelvic tilt
Also known as
Hollow Body Hold, Banana Hold, Hollow Hold Isometric
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