Hollow Hold

An anti-extension isometric from gymnastics: the whole core works to keep your lower back sealed with long levers. Regulate it by bringing your arms and knees in.

• Isolation
• Bodyweight
• Intermediate

How to do it

• Lying down, lower back pressed into the floor
• Legs and arms extended and raised a few centimetres
• Shorten the levers (bend your knees) if your lower back lifts off
• Hold and keep breathing; never arch

Sets, reps and tempo

Ranges: 15–40 s per set · progress the time

Tempo: Hold the hollow position with your lower back pressed into the floor

Common mistakes

• Letting your lower back lift off the floor
• Raising your shoulders or legs too much
• Holding your breath

Muscles worked

Primary

• Core / abs

Alternatives

• Dead Bug
• Plank / Anti-Extension