Hollow hold
A gymnastics core hold with the lower back pressed into the floor. Logged as seconds held.
- Muscle group: Core
- Equipment: Bodyweight
- Difficulty: Intermediate
Also known as: Hollow body hold, Hollow body, Bananen
How to do it
- Lie on your back, press the lower back into the floor and lift head and shoulders slightly.
- Extend the legs and arms only as far as you can keep the lower back down; bent knees are fine.
- Hold and breathe steadily; stop when the back starts to arch.
Common mistakes
- Letting the lower back lift off the floor.
- Straining the neck by pulling the chin hard toward the chest.
Alternatives
Watch a video demonstration on YouTube
“How to Perfect Your Hollow Hold | Form Check | Men's Health” by Men's Health (opens YouTube)
Log this exercise in FitScore
See your previous sets while you train, get a suggested next load and personal records when you beat your best.
Free to start – no card needed.
General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.