How to do the Hollow Rocks
Primary: Core · also works Hip Flexors, Obliques.
Hollow Rocks are a challenging abdominal exercise that helps to develop core strength and stability. This bodyweight exercise involves rocking back and forth while maintaining a hollow body position, which engages the entire abdominal region along with the hip flexors and obliques. It is well-suited for intermediate to advanced fitness enthusiasts looking to enhance their core endurance.
Step by step
- 1
Lie flat on your back on the floor with your arms extended overhead and legs straight.
- 2
Lift your shoulders and legs off the ground, keeping your lower back pressed into the floor, forming a hollow body position.
- 3
Begin to rock back and forth gently by slightly shifting your weight from your shoulders to your legs while maintaining the hollow body position throughout.
Coaching cues
- Keep your core engaged at all times to avoid arching your back.
- Perform the exercise in a controlled manner; do not rush the rocking motion.
- If you feel strain in your lower back, lower your legs slightly or bend your knees to lessen the intensity.
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–20
rest 45–60 s
Hollow Rocks alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Hollow Rocks work?
Primary: Core. Secondary: Core, Hip Flexors, Obliques
How many sets and reps of Hollow Rocks should I do?
For muscle: 3–4 sets of 10–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Hollow Rocks?
Same movement pattern, different equipment: Bicycle Crunch, Bird Dog, Crunch, Dead Bug, Flutter Kick, Lying Leg Raise.
Is the Hollow Rocks good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.