Hollow Rock
A bodyweight core exercise that maintains a rigid hollow position while rocking to target the abs and hip flexors for gymnastic stability and endurance.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Quads, Lower Back, Glutes
Accessory Muscles
Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Hip Flexors
7/10Iliopsoas
Quads
5/10Lower Back
4/10Erector Spinae
Glutes
3/10Shoulders
2/10Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your back with legs extended and arms reaching overhead, pressing your lower back firmly into the floor to lift legs and shoulders into a curved shape.
- Engage your core to lock your body in a C-shape.
- Squeeze your glutes and point your toes.
- Rock forward by shifting weight toward your hips.
- Rock backward toward your shoulders using momentum.
- Maintain a rigid torso without changing body angle.
- Ensure lower back stays rounded throughout the movement.
Coaching Tips
Form Cues
- Ribs down
- Squeeze glutes
- Arms by ears
- Move as one unit
- Keep legs straight
Breathing
Inhale as you rock back and exhale forcefully as you rock forward to maintain core tension.
Tempo
1-0-1
Range of Motion
Rock from the upper glutes to the shoulder blades; do not let heels or hands touch the floor.
Safety
Safety Notes
- Stop if you feel pain in the lower back
- Regress to a hollow hold if form breaks
- Keep neck neutral to avoid strain
Spotting
Not recommended; self-spotted bodyweight exercise.
Common Mistakes
- Arching lower back
- Bending knees
- Using arms to generate momentum
- Touching floor with heels
- Breaking the hollow shape
When to Avoid
- Acute lower back injury
- Neck strain issues
Flexibility Needed
- Adequate spinal flexion
- Shoulder overhead mobility
Build Up First
- Master hollow body hold
- Basic core engagement
Also known as
Hollow Body Rock, Banana Rock, Gymnastic Rock
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