Core · Isolation

Hollow Body Hold

A gymnastics hold that builds full-body tension and lower-ab strength.

MAIN MUSCLE
Abs
ALSO WORKS
Hip flexors
EQUIPMENT
Bodyweight, Gym mat
LEVEL
Intermediate
REPS
20-40s
TEMPO
isometric
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Lie on your back with arms overhead and legs straight.

  2. Press the lower back firmly into the floor.

  3. Lift the shoulders and legs a few centimeters off the floor.

  4. Hold the banana shape while breathing steadily.

COMMON MISTAKES

  • Hips sagging or piking up; hold a straight line from head to heels.
  • Holding the breath; breathe slowly while keeping the abs tight.

TIPS

  • Squeeze the glutes and pull the elbows toward the toes to increase tension.

QUESTIONS

Which muscles does Hollow Body Hold work?

The main muscle is Abs. It also works Hip flexors.

How many reps should I do?

FORGE suggests 20-40s reps for Hollow Body Hold. The app adjusts sets and reps to your goal and level.

What can I do instead of Hollow Body Hold?

These train the same muscles: Dead Bug, Plank, Lying Leg Raise.