Hollow Body Hold

The gold standard of bodyline control — a gymnastics staple that creates total-body tension, teaches perfect hollow position, and builds unbreakable anti-extension strength

⚡ Quick Reference

Aspect	Details
Pattern	Core - Anti-Extension
Primary Muscles	Core, Rectus Abdominis
Secondary Muscles	Transverse Abdominis, Obliques
Equipment	Bodyweight (optional mat)
Difficulty	⭐⭐ Intermediate
Priority	🟡 Common

Movement Summary

🎯 Setup

Starting Position

Lie on your back: On mat or floor
Posterior pelvic tilt: Tuck tailbone, round lower back into floor
- Think: "Scoop" your pelvis
- Lower back completely flat or slightly rounded
Lower back position: Press and HOLD lower back against floor
- This is the foundation — non-negotiable
- Should be able to slide hand under and feel pressure
Arm position: Extend arms overhead by ears
- Biceps by temples
- Palms facing each other or down
- Shoulders protracted (pushed forward)
Leg position: Extend both legs straight
- Hover 6-12 inches off floor
- Lower = harder, higher = easier
- Toes pointed, legs squeezed together
Head position: Slightly lifted, looking toward toes
- Not forced — natural curve
- Think: looking at belly button

Equipment Setup

Equipment	Setting	Notes
Mat	Optional	Back comfort only
Wall	For form check	Slide hand between back and floor
Mirror	Side angle	Check body "banana" shape

Setup Cue

"Make yourself into a tight banana shape — lower back pressed down, arms and legs extended low, everything squeezed tight like you're trying to make yourself as small as possible"

🔄 Execution

The Movement

⚙️ Getting Into Position
⏸️ The Hold
🫁 Breathing Pattern
📏 Scaling Difficulty

What's happening: Building the hollow position progressively

Lie flat on back, knees bent, feet on floor
Press lower back into floor — create posterior pelvic tilt
Extend arms overhead (keep back down)
Lift one leg, then the other, to bent position
ONLY IF back stays down: Extend legs straight
Lower legs toward floor until you feel back starting to lift — STOP there
That's your position — everything tight, back down

Tempo: Build position slowly, don't rush

Feel: Entire front body engaged, trembling is normal

Key Cues

Primary Cues

"Lower back glued to floor — never loses contact" — the only rule
"Small banana shape — tight and rounded" — hollow body position
"Push arms through floor behind you, legs through floor in front" — create length and tension
"Everything tight — quads, glutes, abs, all of it" — total body engagement

Duration Guide

Level	Duration	Sets	Rest
Beginner	15-30s	3-4	60-90s
Intermediate	30-45s	3-5	60s
Advanced	45-60s+	4-5	90s

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Rectus Abdominis	Maximum anti-extension to prevent back from arching	`██████████` 95%
Transverse Abdominis	Deep stabilization, posterior pelvic tilt maintenance	`█████████░` 90%

Secondary Muscles

Muscle	Action	Activation
Obliques	Prevent rotation, assist trunk flexion	`███████░░░` 75%
Hip Flexors	Hold legs extended against gravity	`████████░░` 80%

Stabilizers

Muscle	Role
Quadriceps	Keep legs straight and engaged
Shoulders/Serratus Anterior	Protract shoulders, hold arms overhead
Adductors	Keep legs together and tight
Glutes	Assist pelvic tilt, prevent hyperextension

Gymnastics Gold Standard

The hollow body position is fundamental in gymnastics because it:

Teaches bodyline control: Essential for rings, bars, and tumbling
Creates maximum tension: Total-body engagement unlike most exercises
Transfers to everything: Same position needed for pull-ups, front levers, handstands
Builds mental toughness: Holding maximal tension for time requires discipline

Even non-gymnasts benefit from this total-body tension skill.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Lower back arches off floor	Spinal extension occurs	Defeats entire purpose, disc stress	Raise legs higher, reduce hold time
Legs too low	Back forced into arch	Lever arm too long	Start with legs at 45°, lower gradually
Arms behind plane of ears	Excessive shoulder mobility demand	Unnecessary difficulty, shoulder strain	Keep biceps by temples
Holding breath	Valsalva for entire hold	Blood pressure spike, unsustainable	Shallow steady breathing
Not enough tension	Body is "loose" hollow	Reduced effectiveness	Squeeze everything — quads, glutes, abs
Head craned forward	Neck strain	Unnecessary discomfort	Natural head position, slight lift only

Most Common Error

Lower back lifting off floor as you fatigue — this is the signal to END THE SET. The moment your back arches, you've lost the hollow position. Rest and reset. Do NOT continue with poor form.

Self-Check Checklist

Lower back pressed completely flat (can't slide hand under)
Posterior pelvic tilt maintained (tailbone tucked)
Legs straight, together, toes pointed
Arms extended overhead by ears (not behind ears)
Entire body tight (quads, glutes, core all engaged)
Shallow steady breathing (not holding breath)
Position sustainable for target duration

🔀 Variations

By Difficulty

Easier Variations
Standard Position
Advanced Progressions

Variation	Change	Why
Tuck Hollow Hold	Knees bent to chest, hands on shins	Shortest lever arms, easiest
Single Leg Extended	One leg bent, one extended	Half difficulty
Bent Knee Hollow	Both knees bent 90°	Shorter leg lever
Arms at Sides	Keep arms down by sides	Removes overhead component
Higher Legs	Legs at 45° angle	Less leverage on core

Variation	Change	Why
Low Legs	Legs 6-12" off floor	Standard challenge
Very Low	Legs 3-6" off floor	Maximum difficulty
Arms Overhead	Biceps by ears	Full body length

Variation	Change	Why
Hollow Rocks	Rock back and forth in hollow	Dynamic stability
Weighted Hollow	Hold plate or dumbbell	Added resistance
Hollow to Arch Rocks	Alternate hollow and superman positions	Dynamic bodyline control
V-Sit Hold	Hip flexion to V position	Advanced variation

Movement Progressions

Type	Description	Difficulty
Static Holds	Standard hollow position	Intermediate
Hollow Rocks	Rocking back-forth maintaining shape	Advanced
Hollow Flutter Kicks	Small leg movements while hollow	Advanced
Weighted Hollow	Hold weight on chest or overhead	Expert

Scaling for Success

📊 Programming

Duration Ranges by Goal

Goal	Sets	Duration	Rest	Notes
Learning/Control	3-4	15-30s	60-90s	Focus on perfect position
Endurance	3-5	30-60s	60s	Max time under tension
Strength	4-5	20-40s	90s	Lower limb position, harder

Workout Placement

Program Type	Placement	Rationale
Gymnastics/Bodyweight	Beginning or middle	Skill work when fresh
Core-focused	Beginning	High neural demand
Warmup	After general warmup	Prime hollow position for training
Finisher	End	Exhaust core after main work
Skill work	Standalone	Daily practice for position quality

Frequency

Training Level	Frequency	Volume Per Session
Beginner	3-4x/week	3-4 sets x 15-30s
Intermediate	3-5x/week	3-5 sets x 30-45s
Advanced	4-6x/week	4-5 sets x 45-60s or progressions

Progression Scheme

Progressive Overload

Progress when you can hold perfect hollow position for 60 seconds with:

Lower back never lifting
Legs at 6-12 inches
Arms overhead
Steady breathing
No trembling/shaking

Then add difficulty:

Lower limbs (4-6 inches off floor)
Add hollow rocks (dynamic version)
Add weight (light plate on chest)
Increase duration (work toward 90s+)

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Dead Bug	Learning anti-extension pattern	Link
Tuck Hollow Hold	Cannot hold full hollow 15s
Single Leg Hollow	Progression from tuck to full
Bent Knee Hollow	Back arches with straight legs

Progressions (Harder)

Exercise	When Ready	Link
Hollow Rocks	Can hold 60s static hollow
Weighted Hollow Hold	Perfect 60s hollow + want resistance
V-Sit Hold	Advanced bodyline control goal
Dragon Flag	Expert progression

Alternatives (Same Goal, Different Movement)

Anti-Extension
Gymnastics Prep
No Equipment Needed

Alternative	Position	Good For
Dead Bug	Supine, dynamic	Learning pattern, beginners
Plank	Prone	Endurance, different angle
Ab Wheel Rollout	Kneeling/standing	Dynamic anti-extension

Alternative	Skill Transfer
Hollow Body Hold	Pull-ups, muscle-ups, handstands
Arch Hold	Counterbalance to hollow
L-Sit Hold	Static strength carryover

Alternative	Location
Hollow Body Hold	Anywhere with floor space
Dead Bug	Anywhere with floor space
Plank	Anywhere with floor space

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Position may aggravate if done wrong	Start with tuck hollow, ensure back stays down
Hip flexor strain	Holding legs extended creates tension	Raise legs higher, reduce duration
Neck pain	Lifting head can strain	Keep head on floor initially
Pregnancy (all trimesters)	Supine position contraindicated 2nd/3rd	Avoid after 12-16 weeks, use standing alternatives

Stop Immediately If

Sharp pain in lower back (sign of arching)
Hip flexor sharp pain or cramping
Neck strain or pain
Dizziness (especially pregnant women in supine position)
Lower back uncontrollably arching despite efforts

Safe Execution

Best practices for hollow body safety:

Master position at easier level first: Don't rush to full hollow
Back flat is absolute: The moment it arches, set is over
Start with short holds: 15-20s, build gradually
Progress conservatively: Add 5-10s per week, not per workout
Don't force it: If you can't achieve position, regress

Why This Is Harder Than It Looks

The hollow body appears "simple" but is deceptively challenging:

Total-body tension: Unlike most exercises, EVERYTHING is engaged
No rest: No portion of the hold is "easier"
Breathing is hard: Maintaining brace while breathing takes practice
Mental component: Holding maximal tension requires focus and discipline

Breath Considerations

Shallow breathing only: Can't belly breathe with full core brace
Never hold breath entire hold: Blood pressure spike, unsustainable
Find your rhythm: 3-4s cycles, in and out
Upper chest breathing: Think breathing "around" the brace

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Spine	Stability (posterior pelvic tilt)	Slight flexion (rounded)	🟡 Moderate
Hip	Flexion (holding legs up)	~30-45° flexion	🟡 Moderate
Shoulder	Flexion overhead	~180° flexion	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	180° flexion	Can reach arms overhead flat against wall	Keep arms at 45° angle instead
Hip	90° flexion	Can lie flat with legs at 45°	Should be adequate
Thoracic Spine	Flexion capability	Can round upper back	Usually fine

Joint Health Note

The hollow body is joint-friendly when done correctly. Most issues come from:

Forcing overhead position with limited shoulder mobility → shoulder strain
Arching lower back → lumbar stress
Holding too long with fatigue → form breakdown

Respect your mobility limits and maintain perfect form.

❓ Common Questions

How low should my legs be?

Your legs should be as low as you can hold them while keeping your lower back completely pressed to the floor.

Guideline:

Beginner: 12-18 inches off floor (roughly 45° angle)
Intermediate: 8-12 inches
Advanced: 4-8 inches
Expert: 1-4 inches (hovering)

The MOMENT your lower back starts to arch, your legs are too low. Raise them immediately.

My hip flexors burn way more than my abs — is that normal?

Somewhat normal, especially at first. Your hip flexors ARE working hard to hold your legs up. However:

If hip flexors dominate:

Your legs might be too low (raise them)
You might not be creating posterior pelvic tilt (focus on rounding lower back DOWN)
You need to actively engage abs more (push back into floor harder)

As your core strength improves, you'll feel abs working more proportionally. But hip flexor involvement is expected in this exercise.

Should my lower back be flat or rounded?

Rounded (slight posterior pelvic tilt) — this is different from most core exercises.

Think of creating a "scoop" with your pelvis. Your lower back should:

Be pressed against the floor (or mat)
Feel slightly rounded, not arched at all
Not have any space where you can slide your hand under

This posterior tilt is what creates the "hollow" shape — hence the name.

I can only hold it for 10-15 seconds — is that okay?

Absolutely! The hollow body is extremely challenging. Many fit people can only hold 10-20 seconds initially.

Progression plan:

Week 1-2: 3-4 sets x 10-15s
Week 3-4: 3-4 sets x 15-20s
Week 5-6: 3-4 sets x 20-30s
Continue building by 5-10s per week

Eventually you'll work up to 45-60s holds. Don't rush it — quality position matters more than duration.

How is this different from a plank?

Key differences:

Aspect	Hollow Body Hold	Plank
Position	Supine (on back)	Prone (face down)
Spinal position	Posterior tilt (rounded)	Neutral spine
Loading	Gravity pulls limbs down	Supporting bodyweight
Primary challenge	Lever arm length	Time under tension
Best for	Bodyline control, gymnastics	Core endurance, general fitness

Both are excellent. Hollow body teaches tighter body position and transfers better to gymnastics skills. Plank is more functional for general strength.

Can I do this every day?

Yes, with caveats:

Safe for daily practice if:

You're treating it as skill work, not max effort
You're doing 3-5 sets of moderate duration (20-40s)
You're maintaining perfect form
You're not experiencing pain or excessive fatigue

Not recommended daily if:

You're going to absolute failure every session
You have hip flexor pain that doesn't resolve
You're doing it in addition to very high core volume already

Many gymnasts practice hollow body daily as foundational positioning work.

📚 Sources

Biomechanics & Muscle Activation:

McGill, S.M. (2010). Core Training: Evidence Translating to Better Performance — Tier A
Christopher Sommer's Gymnastic Bodies curriculum — Tier B
Kavcic, N., Grenier, S., & McGill, S.M. (2004). Core stability exercises — Tier A

Programming & Gymnastics:

Sommer, C. (2008). Building the Gymnastic Body — Tier B
USA Gymnastics training methodology — Tier B
NSCA Essentials of Strength Training — Tier A

Technique:

Gymnastic conditioning research — Tier A
Physical therapy applications of hollow body positioning — Tier B
ExRx.net Exercise Analysis — Tier C

For Mo

When to recommend this exercise:

User wants advanced bodyweight core training
User has gymnastics goals (pull-ups, muscle-ups, handstands, etc.)
User has mastered dead bug and wants progression
User wants to learn proper bodyline control
User wants portable, equipment-free core challenge

Who should NOT do this exercise:

Cannot hold dead bug with perfect form → Start with Dead Bug
Pregnant (2nd/3rd trimester) → Use standing alternatives like Pallof Press
Acute low back injury → Too advanced, use Dead Bug or Plank
Severe hip flexor strain → Wait for healing, then progress gradually

Key coaching cues to emphasize:

"Lower back completely flat — push it through the floor"
"Make yourself into a tight banana shape"
"Legs only as low as you can keep your back down"
"Everything tight — quads, glutes, abs, all squeezed hard"

Common issues to watch for in user feedback:

"My back keeps arching" → Legs too low, raise them higher
"I feel it all in hip flexors" → Normal but focus on posterior pelvic tilt, push back into floor
"I can only hold 10 seconds" → Completely normal, this is HARD, build gradually
"My neck hurts" → Head position too forced, relax head or keep it on floor
"Can't breathe" → Need shallow breathing pattern, don't hold breath

Programming guidance:

Pair with: Pull-up training, gymnastics skills, bodyweight programs
Great for: Skill work, core finisher, daily practice, gymnastics prep
Typical frequency: 3-5x per week, can be daily if sub-maximal
Volume: 3-5 sets x 20-60s depending on level

Progression signals:

Ready to progress when: Can hold 60s with perfect form, no back arching, legs at 6-12"
Regress if: Cannot maintain back position for 15s even with legs high (use dead bug or tuck hollow)

Alternative recommendations based on feedback:

"Too hard" → Dead Bug, tuck hollow hold, single leg hollow
"Too easy" → Lower legs closer to floor, hollow rocks, weighted hollow
"Hip flexors hurt" → Raise legs higher, ensure posterior pelvic tilt, may need hip flexor mobility work
"Want gymnastics carryover" → Perfect choice, pair with pull-ups and arch holds
"Boring just holding" → Progress to hollow rocks (dynamic version)

Special notes:

This is a STAPLE exercise in gymnastics for good reason
Most people dramatically underestimate the difficulty — warn them
Quality position for 20s >>> poor position for 60s
Excellent diagnostic: if someone can't hollow body, they'll struggle with advanced bodyweight skills
Can be practiced daily as "greasing the groove" for bodyline awareness
Transfers directly to: hollow position pull-ups, toes-to-bar, kipping movements, front levers

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Equipment Setup​

🔄 Execution​

The Movement​

Key Cues​

Duration Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

Movement Progressions​

Scaling for Success​

📊 Programming​

Duration Ranges by Goal​

Workout Placement​

Frequency​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives (Same Goal, Different Movement)​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Safe Execution​

Why This Is Harder Than It Looks​

Breath Considerations​

🦴 Joints Involved​

Mobility Requirements​

❓ Common Questions​

📚 Sources​