Hollow Hold
Primary
Core
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Intermediate
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The hollow hold is a foundational gymnastics position that trains anti-extension through sustained isometric contraction. Creating the banana-shaped body position challenges your entire anterior core to resist gravity pulling your limbs down. This exercise transfers directly to handstands, levers, and other skills.
Lie on your back and lift your shoulders and legs slightly off the floor while pressing your lower back firmly into the ground. Extend your arms overhead. The key is keeping your lower back glued down—if it lifts, raise your legs higher to reduce difficulty. Hold and breathe.
Muscles worked: Hollow Hold
Why This Exercise Works
The hollow hold creates intense rectus abdominis and transverse abdominis activation through anti-extension. Unlike crunches that flex the spine, hollow holds train the abs isometrically while maintaining a posterior pelvic tilt. This position is foundational for gymnastics movements like levers and handstands.
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Hollow Hold form guide
- 1
Lie on your back with arms extended overhead.
- 2
Lift your shoulders and legs off the ground.
- 3
Press your lower back firmly into the floor.
- 4
Create a banana or hollow shape.
- 5
Hold this position for optimal results.
- 6
Keep your core tight throughout.
What are the best tips for the Hollow Hold?
Lower back must stay on floor.
The closer to floor, the harder it is.
Keep arms and legs straight.
Breathe normally for optimal results.
When to Use the Hollow Hold
Use hollow holds as foundational core work for gymnastics progressions, or as a challenging alternative to planks. They build the specific core strength needed for advanced bodyweight skills. Progress by lowering limbs closer to the floor as strength improves.
What are common Hollow Hold mistakes to avoid?
Lower back lifting off floor.
Holding breath, which reduces blood flow and can cause dizziness.
Legs too high (too easy).
Is the Hollow Hold right for you?
Those pursuing gymnastics skills who need the hollow position. Intermediate core trainees ready for challenging isometric work beyond basic planks.
How many sets and reps of Hollow Hold should you do?
Recommendation: 3-4 sets of 30-45 seconds. Rest 45-60s.
Muscle Growth
30-45 seconds
Rest 90s-2min
Strength
20-30 seconds
Rest 2-3min
Endurance
45-60 seconds
Rest 60s
Where to Use in Your Workout
Include in core circuits or as gymnastics skill preparation. Progress by lowering limbs closer to the floor as strength improves.
Sample Workout Blocks
Week 1: 3x20s holds @ RPE 7 | Week 2: 3x30s holds @ RPE 7 | Week 3: 4x30s holds @ RPE 8 | Week 4 (deload): 2x20s holds @ RPE 6
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Get Your Custom PlanWhat are good alternatives to the Hollow Hold?
Other Variations
- Hollow Rock
- Weighted Hollow Hold
Frequently Asked Questions About the Hollow Hold
The Hollow Hold primarily targets the Rectus abdominis, Transverse abdominis, making it an effective exercise for core development. Secondary muscles worked during the Hollow Hold include Hip flexors, providing additional training stimulus. Stabilizer muscles engaged include Lower back.
The Hollow Hold is rated as intermediate difficulty, meaning it requires some training experience. Those pursuing gymnastics skills who need the hollow position. Intermediate core trainees ready for challenging isometric work beyond basic planks. Focus on proper technique and consider starting with easier variations.
For the Hollow Hold, the recommended approach depends on your goals. 3-4 sets of 30-45 seconds. Rest 45-60s. For strength, use 20-30 seconds. For muscle growth, perform 30-45 seconds. For endurance, complete 45-60 seconds.
Yes, the Hollow Hold can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting core.
Good alternatives to the Hollow Hold include: Dead Bug, Hollow Rock. These exercises target similar muscle groups as the Hollow Hold and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
This Exercise Is in Your Plan
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Safety Notes
- Keep lower back pressed down.
- Raise legs higher if too hard.