Core exercise
Hollow Hold
Isometric position on your back with arms and legs lifted off the floor. The foundation of gymnastics core work.
- Primary muscleCore
- EquipmentBodyweight
- MovementCore
- LevelBeginner
- Core
- Bodyweight
How to do the Hollow Hold
4 steps, in the order you do them.
- Lie on your back with your arms stretched overhead.
- Press your lower back into the floor and lift your shoulders, arms and legs a few centimeters.
- Keep your legs together and straight, forming a gentle curve with your body.
- Hold the position for the set time without letting your lower back lift.
Muscles worked
Alternatives to the Hollow Hold
They work the core with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
More core exercises
Kettlebell Sit Up and PressCore · Kettlebell
High Plank Arm ReachCore · Bodyweight
Leg RaiseCore · Bodyweight
Hanging Oblique Knee RaiseCore · Pull-up bar
Frequently asked questions
What muscles does the Hollow Hold work?
The Hollow Hold works mainly the core.