Hollow Rock
Rocking back and forth in a hollow body position — builds core control and full-body tension.
Also called: hollow rocks, hollow body rock
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Lie on your back, arms extended overhead and legs extended, then lift shoulders and legs slightly off the floor into a "hollow" shape — lower back pressed down.
How to do the Hollow Rock
- Hold the hollow position with arms and legs raised.
- Rock gently forward and back, keeping the shape locked in.
- Keep the lower back pressed into the floor the entire time.
- Breathe steadily rather than holding your breath.
Hollow Rock muscles worked
The Hollow Rock works the abs and deep core.
Common Hollow Rock mistakes
- Letting the lower back arch, which turns off the abs.
- Rocking so hard the shape collapses.
- Holding the breath through the set.
Scale it
Easier: Bend the knees, or hold the hollow position still instead of rocking.
Harder: Extend the hold time, or add small rocks for longer sets.
Pairs well with
Hollow Hold
The gymnast’s banana-shaped hold — total anterior-core tension that transfers to a stable, tall running posture.
Bicycle Crunch
Alternating elbow-to-opposite-knee crunches with a cycling leg action — abs and obliques with a coordination element.
Crunch
The classic short-range ab curl — simple direct ab work when programmed alongside the stability movements.
Dead Bug
Lowering opposite arm and leg from your back while the trunk stays rigid — anti-extension core control with zero spinal stress.