29/05/2026
The hollow hold (or hollow body hold) is a foundational isometric core exercise that trains full-body tension, stability, and posture. Popularized in gymnastics, it teaches you to engage your deep core muscles and flatten your lower back against the floor
How to Perform the Hollow Hold
🔥 Get into position: Lie flat on your back, press your belly button toward the spine, and actively flatten your lower back into the floor so there is no gap underneath
🔥 Lift upper body: Bring your chin to your chest and lift your shoulders and shoulder blades (scapula) slightly off the ground
🔥 Extend arms and legs: Raise your legs straight out and lift them a few inches off the floor while pointing your toes
🔥 Hold: Keep your quads and glutes tight and hold this tension for 20 to 60 seconds
Modifications & Progressions
If your lower back arches or comes off the floor, you need to regress the movement to protect your spine
💥 Beginner: Keep your knees bent at a 90-degree angle (tabletop) or hug them to your chest while keeping your shoulders off the floor
