Hollow Rock

Hollow Rock


This exercise involves lying on your back and rocking back and forth while keeping your core engaged and your body in a hollow position. It is a great way to strengthen your abs and improve your overall core stability.

Muscle Group

Equipment Required

Hollow Rock Instructions

  1. Start by lying on your back with your arms extended overhead and your legs straight out in front of you.
  2. Engage your core and lift your shoulders and legs off the ground, creating a “hollow” position with your body.
  3. Begin rocking back and forth, maintaining the hollow position throughout the movement.
  4. Continue for the desired number of repetitions or time.

Hollow Rock Form & Visual

Hollow Rock

Hollow Rock Benefits

  • Stretches the hips, groin, and thighs
  • Strengthens the legs and core
  • Improves balance and stability
  • Opens the chest and shoulders
  • Relieves stress and anxiety
  • Can help alleviate lower back pain

Hollow Rock Muscles Worked

  • Rectus abdominis
  • Obliques
  • Transverse abdominis
  • Erector spinae
  • Hip flexors

Hollow Rock Variations & Alternatives

  • hollow-body hold
  • hollow-body rock
  • hollow-body roll
  • hollow-body flutter kicks
  • hollow-body bicycle crunches
  • hollow-body leg lifts
  • hollow-body Russian twists
  • hollow-body plank
  • hollow-body push-ups