Hollow Hold Progression

Master the gymnastics foundation — progress from tuck to full extension for elite anti-extension core strength

⚡ Quick Reference

Aspect	Details
Pattern	Core (Anti-Extension Isometric)
Primary Muscles	Core, Abs
Secondary Muscles	Hip Flexors, Quads
Equipment	None (bodyweight)
Difficulty	⭐⭐ Intermediate to Advanced
Priority	🟡 Supplementary

Movement Summary

🎯 Setup

Starting Position

Position: Lie on back on floor or mat
Low back: Press completely flat into floor — zero gap
Ribs: Pull down toward pelvis
Core: Brace like you're about to be punched
Head: Neutral, chin slightly tucked
Arms: Depends on progression level (see below)

Progression Levels

Level	Arm Position	Leg Position	Difficulty
1. Tuck	Behind head or at sides	Knees bent, feet off ground	Easiest
2. Half Extension	Overhead	One leg extended, one bent	Moderate
3. Full Hollow	Overhead	Both legs extended	Hard
4. Low Hollow	Overhead	Legs 6 inches off ground	Hardest

Setup Cue

"Low back glued to the floor — press it down like you're trying to leave an imprint"

🔄 Execution

The Movement

Level 1: Tuck
Level 2: Half Extension
Level 3: Full Hollow
Level 4: Low Hollow

What's happening: Easiest progression, building foundational position

Lie on back, low back pressed flat
Lift shoulder blades off ground (small crunch)
Bring knees to chest, shins parallel to floor
Arms behind head or at sides
Hold this position, maintaining flat back

Tempo: Hold for 20-30 seconds

Feel: Core engaged, low back pressed flat, minimal strain

Progress when: Can hold 60 seconds with perfect form

Key Cues

Primary Cues

"Low back stays flat" — the moment it arches, you've failed
"Ribs down" — don't let rib cage flare
"Hollow out your belly" — scoop abs inward
"Toes pointed, legs together" — create tension

Breathing

Breathe shallow through your nose
Maintain constant core tension — don't relax on inhale
If you can't breathe, you're holding too much tension

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Rectus Abdominis	Prevents spine extension — keeps back flat	`█████████░` 90%
Transverse Abdominis	Deep core stability, creates intra-abdominal pressure	`█████████░` 85%

Secondary Muscles

Muscle	Action	Activation
Hip Flexors	Holds legs off ground	`████████░░` 75%
Quadriceps	Keeps legs straight	`██████░░░░` 55%

Stabilizers

Muscle	Role
Obliques	Prevents rotation, maintains alignment
Serratus Anterior	Shoulder blade control with arms overhead

Unique Benefit

Hollow hold is the foundation of gymnastics strength — mastering this position carries over to handstands, levers, planches, and all advanced bodyweight skills.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Low back arching	Back lifts off floor	Defeats entire purpose	Raise legs higher, regress to easier level
Ribs flaring	Rib cage pops up	Loses core tension	Pull ribs down toward pelvis
Neck strain	Head pulled forward	Unnecessary neck tension	Relax neck, chin slightly tucked
Holding breath	Cannot breathe	Unsustainable, poor tension	Breathe shallowly through nose
Legs too low too soon	Back arches to compensate	Injury risk, poor form	Progress slowly, maintain flat back first

Most Common Error

Low back arching — if your back arches even 1mm, you've lost the position. Raise your legs higher until you can maintain perfect contact with the floor.

Self-Check Checklist

Low back completely flat against floor
Ribs pulled down, not flared
Breathing steadily (not holding breath)
Legs together, toes pointed
No neck strain

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Hollow Tuck	Knees bent to chest	Starting point
Arms at Sides	Keep arms down	Reduce difficulty
Single Leg Extension	One leg bent, one straight	Build toward full

Variation	How	Emphasis
Full Hollow Hold	Legs extended 45°	Standard position
Arms Overhead	Full extension	Maximum difficulty

Variation	How	When to Use
Low Hollow	Legs 6-12 inches off ground	Advanced anti-extension
Hollow Rock	Rocking back and forth	Dynamic variation
Hollow Flutter Kicks	Small kicks in hollow	Endurance and coordination
Weighted Hollow Hold	Hold weight overhead	Maximum load

By Target

Target	Variation	Change
Lower Abs	Legs lower	Harder anti-extension
Upper Abs	Arms overhead	More upper body tension
Hip Flexors	Longer holds	Endurance focus
Dynamic Stability	Hollow Rock	Movement component

📊 Programming

Rep Ranges by Goal

Goal	Sets	Hold Duration	Rest	Notes
Strength	4-5	20-40s	90-120s	Focus on harder progression
Hypertrophy	3-4	30-60s	60-90s	Moderate level, longer holds
Endurance	2-3	60s+	45-60s	Easier level, max time

Workout Placement

Program Type	Placement	Rationale
Core day	Primary	Main anti-extension work
Full body	Finisher	Core finisher after compounds
Gymnastics training	Warm-up	Skill development
Bodyweight program	Accessory	Core stability foundation

Progression Scheme

How to Progress

Master each level for 60 seconds before moving to the next. If form breaks down, you're not ready to progress yet.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Hollow Tuck	Starting point, building foundation
Dead Bug	More dynamic, easier to maintain
Reverse Crunch	Lower ab focus without hold

Progressions (Harder)

Exercise	When Ready
Hollow Rock	Can hold full hollow 60s
Hollow Flutter Kicks	Want dynamic variation
Weighted Hollow Hold	Elite level strength
L-Sit	Gymnastics skill progression

Alternatives

Alternative	When to Use
Hollow Body Rock	Want dynamic version
Dead Bug	Easier to learn pattern
Plank	Different anti-extension angle

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Extension can aggravate	Start with tuck, progress slowly
Neck issues	Holding head up	Support head with small pillow
Pregnancy (late stage)	Supine position	Avoid after 20 weeks
Hip flexor tightness	May cramp	Start with bent knees

Stop Immediately If

Low back arches and cannot maintain flat position
Sharp pain in lower back or neck
Severe cramping in hip flexors
Dizziness from holding breath

Proper Form Checklist

Start at appropriate progression level
Low back never leaves floor
Breathe throughout hold
Stop when form breaks down

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Spine	Maintains slight flexion	Minimal	🟢 Low
Hip	Holds flexion	Moderate	🟡 Moderate
Shoulder	Overhead flexion	Full (arms overhead)	🟢 Low

Low Back Safety

This exercise is actually protective for the low back when done correctly — it teaches perfect anti-extension mechanics. But done wrong (with back arching), it can strain the back.

❓ Common Questions

How long should I be able to hold a hollow hold?

Aim for 60 seconds at each progression level before moving to the next. Elite athletes can hold full hollow or low hollow for 2+ minutes.

My hip flexors cramp up. Is that normal?

Some hip flexor fatigue is normal since they're holding your legs up. But if they cramp severely, raise your legs higher or regress to a bent-knee position. Build hip flexor endurance gradually.

I can't keep my low back flat. What should I do?

Raise your legs higher or bend your knees more. The goal is NOT maximum difficulty — it's maintaining a perfectly flat back. Start easier and progress slowly.

Should I do hollow holds or planks for core strength?

Both are valuable. Hollow holds train anti-extension from a supine position and are foundational for gymnastics. Planks train anti-extension from a prone position and are more functional for everyday movement. Do both.

Can I add this to my warm-up?

Yes, shorter holds (20-30s) at an easier progression make an excellent core activation for warm-ups before compound lifts or bodyweight training.

📚 Sources

Biomechanics & Core Stability:

McGill, S. (2015). Low Back Disorders — Tier A
Sommer, C. Gymnastic Bodies — Tier B

Programming:

Overcoming Gravity (Steven Low) — Tier B
NSCA Essentials — Tier A

For Mo

When to recommend this exercise:

User wants to build gymnastics-style core strength
User has mastered basic planks and dead bugs
User is working toward advanced bodyweight skills
User wants pure anti-extension isometric training

Who should NOT do this exercise:

Acute low back injury → Avoid until healed
Late pregnancy (after 20 weeks) → Avoid supine exercises
Cannot maintain flat back in easiest progression → Regress to dead bugs

Key coaching cues to emphasize:

"Low back completely flat — no gaps"
"Progress slowly — master 60s holds before advancing"
"The moment your back arches, you've lost it"

Common issues to watch for in user feedback:

"My back arches" → Raise legs higher, regress to easier level
"My hip flexors burn" → Normal, but can regress to bent-knee if severe
"I can't breathe" → Breathe shallowly through nose, don't hold breath
"My neck hurts" → Relax neck, don't pull head forward

Programming guidance:

Start: 3x30s at hollow tuck level
Progress when: Can hold 60s with perfect form
Frequency: 2-4x per week as core work
Placement: Early in workout when fresh, or as finisher

Progression timeline:

Beginner: 4-8 weeks at tuck level
Intermediate: 4-8 weeks at half extension
Advanced: 4-8+ weeks at full hollow
Elite: Low hollow or weighted variations

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Progression Levels​

🔄 Execution​

The Movement​

Key Cues​

Breathing​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Target​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Proper Form Checklist​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​