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Last updated March 2, 2026
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abs
Hollow Rock
Lie on your back and rock back and forth while maintaining a hollow body position with arms overhead and legs extended.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isometric
- Force
- Static
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
abship flexors
Secondary
deep abs / coreside abs / obliquesquads
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repstime
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie face up on a mat with legs straight and arms extended overhead.
- Press your lower back into the floor by engaging your core.
- Step 2Starting Position
- Lift your arms, head, and shoulders off the ground.
- Simultaneously raise your legs a few inches off the floor.
- Your body should form a shallow banana or crescent shape.
- Step 3Execution
- Rock your body forward and backward like a rocking chair.
- Maintain the hollow body shape throughout the movement.
- Keep your lower back pressed toward the floor at all times.
- Avoid letting your arms or legs drop during the rocking motion.