Abs · Bodyweight

Hollow Rock

An isolation movement that trains your abs, done using just your bodyweight. Your lower back and glutes help out.

EquipmentBodyweight

TypeIsolation

Push or pullStatic

LevelIntermediate

Muscles you'll work

AbsPrimaryLower Back · GlutesSecondary

Lie on your back with your arms extended overhead and legs straight, feet together.
Engage your core, pressing your lower back firmly into the floor.
Simultaneously lift your head, shoulders, and straight legs a few inches off the ground, maintaining the hollow body position.
Your arms should be straight and in line with your ears, and your legs straight.
Keep your core tight and your body stiff, resembling a 'banana' shape.
From this hollow body hold, gently rock your entire body back and forth, using minimal momentum while keeping the hollow shape intact.
Do not let your lower back arch or touch the floor during the rocking motion.

Free · No card required

Every set you finish decides the next one — heavier, more reps, or hold. You get the number and the reason before you lift it.

The AI writes the plan. The engine keeps coaching every session after that — free.