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Mobility Β· Core

Hollow hold

Difficulty Core stability

How to perform it

Lying on your back, arms extended overhead, legs off the floor, lower back pressed into the mat (hollow body shape). Activates the rectus abdominis and transverse abdominis – the gymnastics foundation for the core. Differs from the plank in position (lying on your back vs. a prone support).

Equipment

No equipment (bodyweight)

Muscles worked

Muscles and artwork credits
  • Rectus abdominis
  • Transverse abdominis (not on the surface map)

Artwork: Ryan Graves, CC BY 4.0, modified

Related exercises

Find another variation and compare difficulty.

Family in the library

Hollow body holds

Exercise family Β· pattern: Core stability

1 family Β· 1 variationDifficulty
  • Hollow holdCurrently viewing

Difficulty describes how demanding the execution is. It is not a recommended training order.