Hollow Body Hold

Intermediate core None

The foundational gymnastics tension position. Lower back pressed flat to the floor, arms and legs extended low, creating a hollow curve through the torso. The base for almost every calisthenics pressing and pulling movement.

Easier Variations

Crunch Lying Leg Raise Flutter Kick Hello Dolly Scissor Kick V-Up

Next Step

Hollow Body (Arms Above Head)Hollow Body Compression Advanced Tuck Dragon Flag Compressions L-Sit (Alternating Leg)

Coaching Cues

Lower back pressed flat to ground

Arms and legs extended low

Keep ribs down

Breathe steadily