Hollow Hold
Intermediate
Gymnastics-based isometric core hold lying supine with arms overhead and legs extended off the ground.
Muscle Groups
hip flexorsrectus abdoministransverse abdominis
Coaching Cues
- 1Press your lower back into the floor — no space between your back and the ground
- 2Point your toes and reach your arms long overhead
- 3If you lose the hollow shape, tuck your knees slightly to regain it
Standards
- 1Lower back pressed firmly into the ground
- 2Arms extended overhead and legs extended, both off the floor
- 3Hold for the prescribed duration without breaking position
Scaling Options
- •Tuck hollow hold (knees bent)
- •Hollow hold with arms at sides