CORE · COMPOUND
Hollow Rock
A dynamic hollow-body movement using small controlled rocking motions.
Primary musclesAbs
Secondary musclesHip flexors, Core
EquipmentBodyweight
DifficultyAdvanced · Anti-Extension
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Set a strong hollow position first.
- Rock gently while maintaining the same body shape.
- Stop if the lower back loses control.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the abs as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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