CALISTHENICSCore Bodyweight
How to Do Hollow Body Hold
Lie flat. Press lower back to ground. Lift legs and shoulders. Hold the banana shape. Core foundation.
Step-by-Step Form Guide
Follow these cues for correct Hollow Body Hold form
1
Setup
Lie flat
2
Movement
Press lower back to ground. Lift legs and shoulders. Hold the banana shape
3
Lockout
Core foundation
Coaching Cues
✓Press lower back firmly into the floor — the gap must disappear
✓Reach arms long overhead and point toes away, creating full-body tension
✓Squeeze everything: abs, glutes, quads — any relaxation breaks the hollow shape
Muscles Worked
Primary: Core
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