Abs · Bodyweight

Hollow Rock

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

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.

EquipmentBodyweight

TypeIsolation

Push or pullStatic

LevelIntermediate

Every set you log gets checked against your history, so you know the moment you beat your best. Next session, you'll already know what to aim for.