Bodyweight Hollow Rock
A bodyweight core exercise performed while rocking in a supine hollow body position. It intensely targets the abs and hip flexors to build stability and endurance.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Glutes, 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
Hip Flexors
7/10Iliopsoas
Glutes
4/10Glute Max
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds • Rest shorter for endurance sets.
How to Perform
Lie supine with arms extended overhead and legs straight. Press your lower back firmly into the floor, lifting your head and shoulders off the ground into the strict hollow body position.
- Maintain core tension, keeping the lower back anchored to the floor throughout the movement.
- Initiate a gentle rocking motion, moving smoothly from the shoulder blades to the glutes.
- Keep the body rigid and stable, ensuring the torso angle does not change during the rock.
- Continue rocking smoothly and controlled for the desired number of repetitions or time.
Coaching Tips
Form Cues
- Belly button to spine
- Maintain body curve
- Rock, don't bend
- Legs straight and tight
Breathing
Maintain short, controlled breaths while bracing the core firmly to stabilize the spine.
Tempo
1-0-1
Range of Motion
Rock gently back and forth a few inches, moving only between the lower back and shoulder blades while maintaining the spinal curvature.
Safety
Safety Notes
- Stop immediately if you feel sharp pain in the lower back or neck.
- Use a smaller range of motion or perform a static hollow hold if spinal position is compromised.
Spotting
Not applicable. Focus on core engagement and reducing range of motion if technique fails.
Common Mistakes
- Allowing the lower back to arch off the floor
- Bending the knees or hips to create momentum
- Relying on speed rather than core control
When to Avoid
- Acute lower back pain
- Severe neck issues
Flexibility Needed
- Adequate spinal stability
Build Up First
- Competency in holding the static Hollow Hold position
Also known as
Hollow Hold Rock, Hollow Rocks
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