Hollow Rock
Core of steel? Try the Hollow Rock! This exercise strengthens your abs and improves body control. Rock on!
The Hollow Rock mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Hollow Rock Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Lower Back (quadratus lumborum)
Hollow Rock Variations and Alternatives
How to do the Hollow Rock
Lie flat on your back on the floor with your arms extended overhead and legs straight.
Engage your core to press your lower back firmly into the ground.
Lift your shoulders, arms, and straight legs a few inches off the floor to create a hollow body shape.
Maintain this rigid curve and gently rock back and forth from your upper back to your hips without losing tension.
Hollow Rock FAQs
What muscles does the Hollow Rock work?
The Hollow Rock mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Hollow Rock?
None. The Hollow Rock is a bodyweight exercise, so you can do it anywhere.
What are some Hollow Rock variations and alternatives?
Similar exercises include the Dumbbell Hollow Rock, Hanging Hollow Hold, 45-Degree Hollow Body and Hollow Body Hover.
Training calculators
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