CalisthenicsIn review

Hollow-Body Hold

A face-up hold with the lower back on the floor and the arms and legs raised.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Trunk stability
Modality: Calisthenics
Difficulty: Intermediate
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Lie on the back with the legs together and the arms extended overhead.
Press the lower back into the floor.

Do the rep

Lift the shoulder blades and straight legs just clear of the floor.
Hold the hollow shape without lifting the lower back.
Lower the arms and legs to finish.

What counts as a rep

Count only time held with the shoulder blades and straight legs raised, the arms overhead and the lower back on the floor.

Breathing

Breathe steadily without losing lower-back contact.

Cues

Keep the lower back down.
Reach through the fingers and toes.
Hold the shape still.

Common mistakes

Back arching
What you seeA gap opens under the lower back.
FixEnd the hold or use a reviewed bent-knee regression.
Floor contact defines the hollow shape.
Head reaching forward
What you seeThe chin presses toward the chest while the shoulders rest.
FixLift the shoulder blades and keep the neck relaxed.
The trunk must hold the curl.

Stop the set if

Stop if you feel sharp pain.
End the set when the lower back lifts or the legs touch down.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Rectus abdominis · moderate confidence
Obliques · moderate confidence
Deep core / trunk stabilizers · moderate confidence

Assisting

Hip flexors · moderate confidence
Shoulders (coarse UI group) · moderate confidence
Forearms and grip · moderate confidence

Equipment

Bodyweight

Optional: Floor mat

Lie on the back with the legs together and the arms extended overhead. Press the lower back into the floor.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Manual

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 5, written from the blueprint CSV row and the owner rules approved 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the owner rules; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints unless a correction is listed below; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_forearm_plank, the closest Wave 1 record. The draft carries no Wave 1 review evidence.
CSV equipment bodyweight|floor-mat|pull-up-bar-optional is normalized to required bodyweight and optional floor-mat. The CSV floor-mat is optional under the existing catalog normalization. Required equipment follows the movement and the owner picker rules.
Skill tier intermediate: A full straight-leg hold with the arms overhead needs months of trunk training. The CSV says beginner. Failure cost low: the movement ends on the floor or in a stable stand.
The CSV allows reps or duration. This static hold uses duration only, as the Wave 1 planks.
The CSV rep-or-duration-candidate hint maps to manual tracking because it is not a schema capability. Camera support stays false and public capability stays manual_only.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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