How to Do the Hollow Body Hold
The hollow body hold is a gymnastics core drill where you lie on your back and lift your shoulders and legs while keeping your lower back pressed into the floor. It builds deep abs strength and teaches the body-line position behind handstands, pull-ups and other skills. It is a tough hold for intermediate trainees, with easier versions available.
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Muscles worked
Primary
- Abs
Secondary
- None to speak of
How to do the Hollow Body Hold
- 1
Lie on your back with your arms overhead and legs straight.
- 2
Press your lower back firmly into the floor.
- 3
Lift your shoulders, arms and legs a few inches off the ground.
- 4
Keep your legs together and your toes pointed.
- 5
Hold the position with your abs braced and your chin slightly tucked.
- 6
Breathe steadily while you hold.
- 7
Lower with control when your form starts to slip.
Form cues to remember
- Lower back pressed flat to floor
- Reach long with arms and legs
- Ribs down, chin tucked
- Breathe, don't hold your breath
Hollow Body Hold video tutorial
Common mistakes
Lower back arching
Raise your legs higher or bend your knees until you can keep your back flat.
Holding your breath
Breathe in short, steady breaths.
Neck straining
Look toward your toes and tuck your chin slightly.
Legs too low for your strength
Raise them higher or tuck your knees in.
Sets and reps
| Endurance | 3 holds of 20–45 seconds, 45 sec rest |
|---|---|
| Strength | 4 holds of 10–20 seconds with perfect form, 60 sec rest |
If your lower back lifts off the floor, bend your knees or raise your legs; a flat back matters more than a long hold.
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Hollow Body Hold FAQ
How long should I hold a hollow body?
Start with 10–20 seconds and build toward 30–60. Stop the hold when your lower back starts to arch.
How do I make the hollow body hold easier?
Bend your knees, keep your arms by your sides or raise your legs higher. Once that feels solid, extend your legs and arms gradually.
What muscles does the hollow body hold work?
It mainly works the abs, especially the rectus abdominis, along with the hip flexors and quads. It is a good base for planks and handstand work.
