Abs · Bodyweight
Hollow Hold
The hollow hold is a fundamental gymnastics-based isometric exercise that targets the rectus abdominis, transverse abdominis, and hip flexors. It builds deep anterior core stability and pelvic control, making it an excellent movement for core activation or as a workout finisher.
- Muscles
- Abs
- Equipment
- Bodyweight
- Type
- Cardio / timed
- Animation
- Men and women
How to do it
- Lie flat on your back with your arms extended overhead.
- Press your lower back into the ground and engage your core.
- Lift your shoulders and legs off the ground, creating a hollow body position.
- Hold this position, maintaining tension in your abs and keeping your lower back pressed down.
Common mistakes
- Arching the lower back off the floor shifts mechanical tension away from the abdominals and onto the lumbar spine.
- Lowering the legs too far before establishing adequate core strength causes an anterior pelvic tilt and compromises form.
- Pulling the chin aggressively toward the chest strains the neck rather than maintaining a neutral cervical alignment.
- Holding your breath limits oxygen delivery and creates unnecessary intra-thoracic pressure instead of sustained core bracing.
Tips
- Actively tuck your pelvis into a posterior tilt and pin your lower back firmly against the floor before lifting your limbs.
- Regress the lever by bending your knees or placing your arms along your sides if your lower back starts to lift.
- Maintain shallow, rhythmic breaths while keeping constant tension through the abdominal wall.
Sets and reps
For core endurance and midline stability, perform 3 to 5 sets of 15- to 45-second holds. Rest 45 to 60 seconds between rounds, shortening the hold duration or modifying the lever if your lower back loses contact with the floor.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is the hollow hold safe if I have lower back issues?
The movement is safe only when the lumbar spine remains completely flat against the floor; if pain occurs, stop immediately and consult a healthcare professional.
How is the hollow hold different from a traditional plank?
Unlike the prone plank, the hollow hold is performed supine, providing direct tactile feedback from the floor against your lower back to prevent lumbar hyperextension.
