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Abs · Intermediate

Hollow Rock

Dynamic hollow-body drill for trunk stiffness.

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Hollow Rock demonstration

Exercise overview

Training details

AbsCoreHip Flexors

Equipment

Bodyweight

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back and set a hollow body position with ribs down.
  2. 02Lift the shoulders and legs while the lower back stays controlled on the floor.
  3. 03Use a small body-rocking motion from shoulders to hips.
  4. 04Keep the shape fixed instead of kicking the legs to create motion.
  5. 05Stop when the lower back arches or the neck takes over.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionHollow Body HoldRelated variationBent Hollow HoldRelated variationGHD Hollow Hold

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDead BugComparable substituteAb Wheel RolloutComparable substituteSupine Back Body-Line DrillComparable substituteAlternating Straight-Leg Raise

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