Hollow Hold

Technique

How to perform Hollow Hold

1. Lie flat on your back with legs extended and arms reaching overhead on the floor.
2. Engage your core by pressing your lower back firmly into the ground while drawing your ribs toward your pelvis.
3. Lift your shoulders and head until your shoulder blades clear the floor, keeping your arms straight and in line with your ears.
4. Simultaneously raise your legs only as high as needed to keep your lower back firmly pressed down, pointing your toes and locking your knees so your body forms a shallow banana shape.
5. Maintain the hollow position by squeezing your abs, glutes, and quads, breathing steadily without allowing your lower back to arch.
6. Hold for the recommended duration before gently lowering your arms, shoulders, and legs back to the floor.

GymDaze demonstration

Watch Hollow Hold

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, External Oblique, Internal Oblique.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.