Gymnastics
Candlestick Hold
The candlestick hold is an inverted bodyweight hold with your legs pointing upward and your weight supported across your upper back. It trains abdominal control and a steady, straight body position.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Higher injury risk
- Rest 45 sec
How to do it
- Lie on your back on the mat with your arms beside you.
- Draw your knees toward your chest.
- Curl your hips off the mat toward your ribs.
- Support your lower back with your hands, keeping your elbows on the mat.
- Extend your hips and knees to point your feet toward the ceiling.
- Hold the position with your weight spread across your shoulders and upper back.
- Bend your knees toward your chest.
- Lower your back onto the mat gradually, finishing with your pelvis.
Form cues
- Keep your legs together.
- Squeeze your glutes gently.
- Breathe steadily through the hold.
Common mistakes
- Kicking into positionUse a slow abdominal curl rather than swinging your legs to lift your hips.
- Arching the lower backDraw your ribs toward your pelvis to keep your trunk from bowing.
- Forcing a vertical lineKeep a slight bend at your hips if straightening fully shifts pressure toward your neck.
Safety
Rolling too far backward or collapsing during the hold can transfer bodyweight onto your neck. Fatigue or an uncontrolled entry can also cause you to tip sideways.
- Use a stable landing mat with clear space around you.
- Keep your head centered; never turn it while your hips are raised.
- End the hold before you lose control of the lowering phase.
- Come down immediately if you feel neck pressure, pain, tingling, or dizziness.
If you have neck or upper-back problems, or become dizzy when inverted, get advice from a physiotherapist or doctor before attempting this hold.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
Sets and reps
- Sets
- 2–3
- Target
- 10–20 seconds
- Rest
- 45 sec