Hollow Rock
Core · core · intermediate
How to do it
Hold a hollow position with the lower back pressed flat, arms overhead and legs straight, then rock the whole body back and forth from the upper back to the hips as one rigid banana shape.
Muscles worked
Primary: core · Also works: hip_flexors
Equipment
No equipment
Common mistakes
- Breaking at the hips so you fold and unfold instead of rocking as one piece
- Letting the lower back arch away from the floor at the front of each rock
- Rocking with the arms and legs flapping, which is momentum rather than core control
Variations
- Rock with knees tucked while you learn the shape
- Arms by the sides instead of overhead to shorten the lever
- Add a five-second static hollow hold at the end of each set
Can't do this one? Swap it for
Related exercises
- Front Plankcore
- Dead Bugcore
- Hollow Body Holdcore
- Hanging Leg Raisecore
- Mountain Climbercore
- Defense Drill (Slip / Roll / Block)core
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