CORE · COMPOUND
Hollow Rock
A dynamic hollow-body movement using small controlled rocking motions.
Primary musclesAbs
Secondary musclesHip flexors, Core
EquipmentBodyweight
DifficultyAdvanced · Anti-Extension
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.
Watch how to perform it
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