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Exercise Library

How to Do a Hollow Hold

In short

The hollow hold has you lie on your back and lift your arms and legs, holding a curved, tense body position. It builds deep core strength and teaches full-body tension, a skill used in gymnastics and every strong lift. It scales easily by adjusting your arm and leg position.

Written & reviewed by M. Thurairaj & team, Registered Physiotherapist & Certified Trainers
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The hollow hold looks like just lying down until you try it. Lifting your arms and legs while pressing your lower back into the floor forces the deep core to work hard, building the kind of tension that underpins strong lifts and gymnastics.

You need only floor space, so it fits any home or our Putra Heights centre. It scales beautifully: tuck your limbs in to make it easier, or extend them long to make it brutally hard, all from the same position.

What it trains and who it suits

It builds deep core strength and teaches whole-body tension while keeping the lower back flat. It suits anyone wanting a stronger core, and those training toward gymnastics-style movements.

Because you can adjust the difficulty by changing your arm and leg position, it works for beginners and advanced athletes alike.

Step-by-step cues

  1. Lie on your back and press your lower back into the floor
  2. Lift your shoulders and legs slightly off the ground
  3. Reach your arms overhead or by your sides
  4. Keep a curved, banana-like body shape with the core tight
  5. Hold, breathing shallowly, without the back arching up

Common mistakes and quick fixes

  • Lower back arching off the floor, press it down and tuck the limbs in
  • Holding the breath, take shallow breaths while staying tight
  • Legs too low straining the back, raise them a little
  • Losing tension, squeeze the whole body like one unit

Regressions, progressions and when to stop

Too hard? Tuck your knees and keep your arms by your sides. Too easy? Extend the arms and legs long, or add a gentle rock. At home the floor is enough; at our centre we progress the lever length and add dynamic variations.

  • Stop if you feel sharp low-back pain rather than deep core effort
  • See a professional if your back keeps arching no matter how much you tuck

Frequently Asked Questions

Why does my lower back lift off the floor?+

Your core cannot yet hold the position at that lever length. Tuck your knees and bring your arms in to shorten the lever, keeping your lower back pressed firmly down.

What is the hollow hold good for?+

It builds deep core strength and teaches full-body tension, which carries over to gymnastics, strong lifts and better control in almost every other exercise.

How long should I hold it?+

Start with holds of ten to twenty seconds in a position you can keep with a flat back. Build up gradually, and extend the limbs to progress rather than only chasing time.

Is it safe for my back?+

When your lower back stays pressed to the floor, it is a back-friendly core exercise. If your back arches up, shorten the lever. Sharp back pain means stop and reassess.

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