Library / Core
Gymnastic Hollow Body Hold
Bodyweight · Core · Isolation
CoreAbs Hip FlexorsQuadriceps Joint friendly
Default prescription & biomechanics
- Primary muscles
- Core, Abs
- Secondary muscles
- Hip Flexors, Quadriceps
- Equipment
- Bodyweight
- Movement pattern
- Core (Static force)
- Difficulty
- Intermediate
- Working rep range
- 25-45s per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Draw your navel in towards your spine to create rigid intra-abdominal pressure and protect your lower back.
- Perform the contraction smoothly by shortening the distance between your ribs and your pelvis.
- Hold the peak contraction for 2 full seconds while maintaining continuous breathing.
- Return under strict eccentric control without using momentum or pulling on your neck.
Joint & safety considerations
No specific joint contraindications are flagged for Gymnastic Hollow Body Hold. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Kneeling Rope Cable Crunch | Cable swap | Cable |
| Bench or Floor Reverse Crunch | Same movement pattern | Bodyweight |
| Controlled Contralateral Dead Bug | Same movement pattern | Bodyweight |
| Hardstyle RKC Plank | Same movement pattern | Bodyweight |
| Roman Chair / Captain's Chair Leg Raise | Same movement pattern | Bodyweight |
| Ab Wheel or Barbell Rollout | Same movement pattern | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.