Hollow Body Holds: Floor Drill

Quick facts

Event

Floor Exercise

Difficulty

beginner

Equipment

mat

Time per round

about 2 minutes

Muscles

Core, Hip Flexors, Lower Back, Glutes

How to do Hollow Body Holds

1. 1

   Tuck Hollow

   Lie on your back, tuck knees to chest, lift shoulders off the ground. Press lower back into the floor.

   Cues: Back flat on floor · Shoulders off ground · Knees tucked

2. 2

   Extend Legs Only

   From tuck, extend legs out at 45 degrees while keeping lower back pressed to the floor. Arms stay by sides.

   Cues: Legs at 45 degrees · Back stays flat · Point toes

3. 3

   Full Hollow Hold

   Arms overhead by ears, legs extended low. Create a banana shape. Hold for 30 seconds maintaining tension.

   Cues: Arms by ears · Banana shape · Squeeze everything · 30 seconds

4. 4

   Hollow Rocks

   In hollow position, rock forward and back like a rocking chair. Maintain the same body shape throughout.

   Cues: Maintain shape · Rock don't break · Controlled tempo

Practice this drill under a qualified coach, especially for inversions and flight.

Fixes these deductions

• Body Alignment
• Arch in Back
• Loose Core
• Pike in Body

Builds these skills

• Forward Roll typically Level 1
• Backward Roll typically Level 1-2
• Handstand typically Level 1-2
• Roundoff typically Level 3
• Back Handspring typically Level 4-5
• Back Tuck typically Level 5-6
• Back Layout typically Level 6-7
• Full Twist typically Level 7-8
• Front Handspring typically Level 4-5
• Front Tuck typically Level 6-7
• Aerial typically Level 6-7
• Back Pike typically Level 6-7
• Standing Back Handspring typically Level 5-6
• Whip Back typically Level 7-8
• Front Full typically Level 8-9
• Kip typically Level 4-5
• Cast Handstand typically Level 5-6
• Clear Hip typically Level 6-7
• Giant typically Level 7-8
• Bar Pirouette typically Level 7-8
• Stalder Circle typically Level 7-8
• Pak Salto typically Level 7-8
• Beam Handstand typically Level 3-4
• Yurchenko Layout typically Level 8-9

Video

Watch a demonstration “Hollow Body Hold Progression - Gymnastic Core Stability Exercise” by GMB Fitness (Praxis), on YouTube (opens in a new tab)

Common questions

What does Hollow Body Holds help with?

Hollow Body Holds targets body alignment, arch in back, loose core and pike in body. Core conditioning exercise to improve body tension throughout routines.

Can you do Hollow Body Holds at home?

Yes. The equipment it lists (mat) is easy to set up at home.

What level is Hollow Body Holds for?

Stickd rates Hollow Body Holds as a beginner drill. It is part of the progression for Forward Roll (typically Level 1), Backward Roll (typically Level 1-2), Handstand (typically Level 1-2), Roundoff (typically Level 3), Back Handspring (typically Level 4-5), Back Tuck (typically Level 5-6), Back Layout (typically Level 6-7), Full Twist (typically Level 7-8), Front Handspring (typically Level 4-5), Front Tuck (typically Level 6-7), Aerial (typically Level 6-7), Back Pike (typically Level 6-7), Standing Back Handspring (typically Level 5-6), Whip Back (typically Level 7-8), Front Full (typically Level 8-9), Kip (typically Level 4-5), Cast Handstand (typically Level 5-6), Clear Hip (typically Level 6-7), Giant (typically Level 7-8), Bar Pirouette (typically Level 7-8), Stalder Circle (typically Level 7-8), Pak Salto (typically Level 7-8), Beam Handstand (typically Level 3-4) and Yurchenko Layout (typically Level 8-9).

Related drills

• Core Tension & Hollow-Arch Drills

  intermediate · Floor Exercise

• Back Layout Progressions

  advanced · Floor Exercise

• Back Pike Progressions

  advanced · Floor Exercise

• Bridge & Kickover Progressions

  intermediate · Floor Exercise