Demo & instructions
Tucked Hollow Hold
Also known as: Bent-Knee Hollow Hold, Beginner Hollow Body
Instructions
The hollow body position with the knees bent and drawn in, so the lower back stays pressed to the floor easily. It teaches the shape that every gymnastics-style core exercise builds on.
- Movement
- Anti-extension
- Type
- Isolation
- Level
- Beginner
- Typical range
- 15–60 sec
Setup
- 1Lie on your back and press the lower back flat into the floor.
- 2Bend the knees and lift the feet so the shins are level with the floor.
Execution
- 1Lift the head and shoulders slightly off the floor, reaching the arms forward past the knees.
- 2Keep the lower back glued down and the ribs pulled toward the hips.
- 3Hold for the target time, breathing steadily.
- 4
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
