Hollow Body Hold
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Core Training
Bodyweight Stability
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Bodyweight
Mat (optional)
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Intermediate
Overview
The Hollow Body Hold is a fundamental core stability drill commonly used in gymnastics and strength training. It reinforces spinal alignment, pelvic control, and deep core activation through a sustained isometric hold in a curved body position.
Muscles Worked
PRIMARY:
Transverse abdominis
Rectus abdominis
Internal and external obliques
SECONDARY:
Hip flexors
Quadriceps
Serratus anterior
STEP-BY-STEP INSTRUCTIONS
Lie flat on your back with arms extended overhead and legs straight.
Engage your core by drawing your ribs down and pressing your lower back into the floor.
Lift your shoulders and legs a few inches off the ground, keeping arms in line with your ears.
Maintain tension through your entire body, with toes pointed and legs squeezed together.
Hold the position without letting your lower back arch or your limbs drop.
Breathe steadily and hold for the desired time duration.
Benefits
Builds deep core strength and endurance
Teaches total-body tension and bracing
Improves spinal and pelvic control
Supports performance in gymnastics, weightlifting, and athletic movement
COACHING CUES
Push your lower back into the floor like you’re trying to crush a towel
Keep your ribs down and avoid flaring your chest
Reach long through your fingers and toes-everything should stay tight
Breathe shallow through your nose, but don’t lose core tension
Notes
The Hollow Body Hold is a cornerstone core training movement that enhances spinal stability, core endurance, and athletic control. It serves as a foundational position for strength-based skills.