Strength Training · Calisthenics · Gymnastics
Hollow Rock
The Hollow Rock is a floor exercise where you rock back and forth in a curved, rigid body position. It trains your abs to keep your trunk stable while your body moves.
- Intermediate
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back on a mat with your legs straight and arms extended overhead.
- Tilt your pelvis to press your lower back into the mat.
- Lift your shoulder blades off the mat with your arms beside your ears.
- Raise your straight legs a few inches off the floor.
- Rock gently toward your shoulders without changing your body shape.
- Rock back toward your hips to complete the repetition.
Form cues
- Keep your ribs tucked down.
- Take short breaths throughout.
- Reach long through fingers and toes.
Common mistakes
- Pumping your legsKeep the angle between your legs and torso fixed instead of kicking to create momentum.
- Craning your neckLeave a small gap between your chin and chest rather than pulling your head forward.
- Rocking too farUse a small rocking arc rather than tipping onto your neck or sitting up.
Safety
As you fatigue, your lower back may arch away from the floor, which can irritate it. Forceful rocking or excessive head lifting can also strain your neck.
- Practice a steady hollow-body hold before adding rocking.
- Bend your knees or bring your arms alongside your body if you cannot maintain lower-back contact.
- End the set when you lose control of the rocking motion.
- Use a padded mat on a level, clear floor.
If you have ongoing back or neck pain, choose a shorter-lever hold or ask a physiotherapist for guidance before trying rocks.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 8–15 reps
- Rest
- 45 sec
Count one complete back-and-forth rock as one rep.