Hollow Rock
Lie on your back and lift your shoulders and legs off the floor, pressing your lower back firmly into the ground to form a hollow, banana-shaped position. Extend your arms overhead and keep your legs straight with toes pointed, maintaining tension throughout your whole body. Rock back and forth like a curved rocking chair, driving the motion from a tight core rather than swinging your limbs. Keep your lower back pinned and your midsection braced for the entire set.
How it is executed
- Lie on your back and lift your shoulders and legs off the floor, pressing your lower back firmly into the ground to form a hollow, banana-shaped position.
- Extend your arms overhead and keep your legs straight with toes pointed, maintaining tension throughout your whole body.
- Rock back and forth like a curved rocking chair, driving the motion from a tight core rather than swinging your limbs.
- Keep your lower back pinned and your midsection braced for the entire set.
- Muscles worked
- Abs
- Primary muscle
- Upper abs
- Equipment
- Bodyweight
- Movement pattern
- Core
- Difficulty
- Intermediate
- What it is for
- Strength · Hypertrophy · Core strength · Stability
