Hollow Body Rock
A dynamic version of the hollow body hold that rocks back and forth while maintaining the hollow shape. It trains the ability to keep core tension under movement.
Primary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
Secondary muscles
- Obliques
- Hip Flexors
- Sets
- 3
- Reps
- 10–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back and lift into a hollow body hold with arms overhead and legs straight.
Lock in the hollow shape with lower back pressed down and legs together.
Rock backward onto your upper back while keeping the shape rigid.
Rock forward onto your hips without breaking the position.
Continue rocking smoothly for the set.
Breathing: Breathe in short controlled breaths while keeping the brace.
Coaching tips
Rock the whole body as one piece
Don't bend at the hips
Small smooth arcs
Common mistakes
Kicking the legs to generate momentum
Losing the hollow shape
Bending the knees
Safety notes
Only rock as long as you can hold the shape cleanly.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.