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Hollows

A foundational gymnastics and calisthenics isometric exercise that strengthens the core and improves body control through maintaining a hollow body position.

Exercise Overview

Category

Isometric Calisthenics

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Lie on your back with arms extended overhead and legs straight. Lift your head, shoulders, and legs off the ground while maintaining a hollow body position. Hold this position with your lower back pressed into the ground.

Starting Position

Lie supine on the ground with arms extended overhead, legs straight, and body in a straight line from fingertips to toes.

Finishing Position

Maintain the hollow body position with head, shoulders, and legs lifted off the ground, lower back pressed into the floor.

Form Cues

Press lower back into ground, keep legs straight, engage core, maintain hollow position

Common Mistakes

Arching lower back, bending knees, lifting hips too high, not maintaining hollow position

Progression Tips

Increase hold time, add movement variations, progress to hollow rocks, or try advanced hollow positions.

Regression Tips

Bend knees, reduce hold time, start with partial hollow position, or use support under lower back.

Safety Notes

Maintain proper form to avoid lower back strain. Stop if you experience pain in your back or neck. Focus on core engagement rather than holding position for extended periods.