Bodyweight Hollow Rock
Bodyweight core exercise that maintains a hollow body position while rocking to target abs, obliques, and hip flexors for improved stability and endurance; key progression in calisthenics and gymnastics.
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 supine on the floor with legs extended together and arms stretched overhead beside ears. Engage core to press lower back down and lift head, shoulders, and legs slightly off ground into a C-shape.
- Contract abs to tuck pelvis and maintain hollow position.
- Lift shoulder blades and legs a few inches off floor.
- Gently rock forward using core momentum.
- Rock backward smoothly without collapsing spine.
- Keep arms and legs extended throughout.
- Maintain constant tension as one unit.
Coaching Tips
Form Cues
- Press low back down
- Tuck pelvis
- Move as one unit
- Keep legs straight
- Arms by ears
Breathing
Inhale during forward rock and exhale during backward rock while bracing core continuously.
Tempo
2-0-2
Range of Motion
Form gentle C-shape with lower back pressed to floor; rock so upper back and glutes briefly contact ground without hands or feet touching.
Safety
Safety Notes
- Avoid if acute lower back pain
- Stop if sharp neck strain
- Progress from hollow hold first
- Breathe steadily to avoid dizziness
Spotting
Not required; self-spotted bodyweight exercise.
Common Mistakes
- Arching lower back
- Letting feet touch ground
- Swinging limbs
- Losing core tension
- Hyperextending neck
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
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