What if I can't keep my lower back on the floor?

Raise your legs higher toward the ceiling or bend your knees to reduce the lever length and make it easier to maintain lower back contact. As you get stronger, gradually straighten and lower your legs.

How is the hollow hold different from a regular plank?

The hollow hold is performed on your back with arms overhead and emphasizes spinal flexion and anterior core strength. The plank is face down and focuses on anti-extension stability in a neutral spine position.

Should my arms and legs be as low as possible?

Only lower them as far as you can while keeping your lower back pressed to the floor. Starting with a higher position and progressing lower over time builds strength more safely than forcing a position you can't control.

Hollow Hold

The hollow hold is an isometric core exercise where you maintain a curved body position with your lower back pressed to the floor, arms extended overhead, and legs straight. It builds foundational abdominal strength and teaches full-body tension, making it valuable for gymnasts, CrossFit athletes, and anyone seeking a strong, stable core.

Muscle group: Core
Primary muscles: abs
Equipment: Bodyweight

How to do the Hollow Hold

Lie face up on the floor with your arms extended overhead and legs straight.
Press your lower back flat into the floor by tilting your pelvis and engaging your abs.
Lift your shoulders and legs off the ground simultaneously, keeping your arms by your ears and legs together.
Hold this curved position with your body forming a shallow banana shape, maintaining constant tension through your core.
Breathe steadily while keeping your lower back pressed down for the duration of the hold.

Form tips

Keep your lower back glued to the floor throughout the hold; if it arches up, raise your legs higher or bend your knees slightly.
Point your toes and squeeze your legs together to create full-body tension from fingertips to toes.
Tuck your chin slightly and look toward your thighs rather than straight up to maintain a neutral neck position.

Common mistakes

Allowing the lower back to arch off the floor: this shifts tension away from the abs and can strain the lower back.
Holding the breath or breathing shallowly: this reduces time under tension and makes the hold harder to sustain.
Bending the knees or dropping the legs too low: this makes the exercise easier but reduces the training stimulus for the abs.

Sets and reps

Perform 3 to 4 sets of 20 to 60 second holds, resting 60 to 90 seconds between sets, adjusting duration based on your ability to maintain proper form.

Track the Hollow Hold in Gym Track

Log every set in seconds, see your last session's weight and reps as you train, and get a new PR flagged automatically. Free on iPhone and Android.

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Frequently asked questions

What if I can't keep my lower back on the floor?: Raise your legs higher toward the ceiling or bend your knees to reduce the lever length and make it easier to maintain lower back contact. As you get stronger, gradually straighten and lower your legs.
How is the hollow hold different from a regular plank?: The hollow hold is performed on your back with arms overhead and emphasizes spinal flexion and anterior core strength. The plank is face down and focuses on anti-extension stability in a neutral spine position.
Should my arms and legs be as low as possible?: Only lower them as far as you can while keeping your lower back pressed to the floor. Starting with a higher position and progressing lower over time builds strength more safely than forcing a position you can't control.

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