Hollow Body Hold

How to perform the Hollow Body Hold

1. Lie on your back, extend the arms overhead and the legs straight out, then press the lower back firmly into the floor.
2. This is an anti-extension hold: the whole body forms a shallow banana shape while the lumbar refuses to lift off the floor.
3. Lift the shoulder blades and the straight legs a few inches off the ground so only the lower back and hips remain in contact.
4. Squeeze the glutes and brace the abs so the ribcage is pulled down and the pelvis is tucked, locking the dish shape.
5. Breathe in small, controlled breaths while maintaining constant tension from the shoulders through the toes.
6. Hold for the target time, and the instant the lower back peels off the floor, lower the limbs and reset rather than losing the position.

Suggested working range: 30–60 reps. Default progression: double progression.

Common mistakes

• •Letting the lower back peel off the floor so the body loses the dish and arches into extension.
• •Raising the legs and shoulders too high so the position collapses into a resting L-sit rather than a hollow.
• •Holding the breath instead of taking small controlled breaths under constant tension.
• •Bending the knees and dropping the arms to shorten the levers and cheat the hold.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.