Hollow Rock

Build a rock-solid core with the Hollow Rock. This challenging bodyweight exercise targets your entire abdominal wall, enhancing core stability, posture,

IntermediateWaist Body weight

Movement: Compound
Force: Static
Per set: 1 min
Rest: 30s

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Variations of Hollow Rock

Compound

Hollow Hold

Waist · Iliopsoas · Body weight

Intermediate

Description

Hollow Rock is a bodyweight exercise that primarily targets the abs and to a lesser degree also targets the lower back and obliques.

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How to do Hollow Rock

01
Setup
Lie flat on your back with your arms extended overhead, biceps by your ears, and legs straight with feet together.
02
Setup
Engage your core by pressing your lower back firmly into the floor, then lift your shoulders and legs slightly off the ground, maintaining a tight, hollow body position.
03
Maintaining the hollow body shape, initiate a gentle rocking motion, allowing your body to rock back and forth from your shoulders to your hips.
04
Keep your arms and legs extended and rigid, ensuring only the curved part of your lower back or glutes briefly touches the floor as you rock.

Tips

Focus on pressing your lower back into the floor throughout the entire movement to prevent arching and protect your spine.
Start with smaller, controlled rocks and gradually increase the range of motion as your core strength and stability improve.
Keep your gaze fixed on your knees or toes to help maintain proper neck alignment and avoid unnecessary strain.
If maintaining straight legs is too challenging, bend your knees slightly or bring them closer to your chest to reduce the lever arm and make the exercise more manageable.

Common mistakes

Arching the lower back off the floor can strain the spine; fix this by actively pressing your navel towards your spine and engaging your glutes to maintain a neutral pelvic tilt.
Losing the hollow body shape by letting the head or legs drop too low reduces core engagement; fix this by reducing the range of the rock and ensuring continuous tension throughout your entire core.
Using momentum from the arms or legs to rock indicates a lack of core control; fix this by initiating the rock purely from your core, keeping your limbs rigid and extended.

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Questions

Is Hollow Rock good for beginners?

Hollow Rock is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Hollow Rock?

You need Body weight to perform Hollow Rock. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Hollow Rock?

Focus on pressing your lower back into the floor throughout the entire movement to prevent arching and protect your spine. Start with smaller, controlled rocks and gradually increase the range of motion as your core strength and stability improve. Keep your gaze fixed on your knees or toes to help maintain proper neck alignment and avoid unnecessary strain. If maintaining straight legs is too challenging, bend your knees slightly or bring them closer to your chest to reduce the lever arm and make the exercise more manageable.

What are common mistakes when doing Hollow Rock?

Arching the lower back off the floor can strain the spine; fix this by actively pressing your navel towards your spine and engaging your glutes to maintain a neutral pelvic tilt. Losing the hollow body shape by letting the head or legs drop too low reduces core engagement; fix this by reducing the range of the rock and ensuring continuous tension throughout your entire core. Using momentum from the arms or legs to rock indicates a lack of core control; fix this by initiating the rock purely from your core, keeping your limbs rigid and extended.