How to do the Hollow Rock

The Hollow Rock is a core move. You can do it at home on one mat, with no jumping and nothing that shakes the floor.

• Level 3/5
• Core
• No equipment

Form cues

1. Lie back with arms and legs lifted in a banana shape
2. Rock the whole body back and forth
3. Keep your lower back pressed down

Muscles worked

Core — Rock without losing the banana shape

More bodyweight abs & core exercises

Easier → harder

Climb the same move from easier to harder steps. The right step leaves you two or three reps in reserve at the end of 40 seconds.

1. Step 1 · Hollow Hold
2. Step 2 · Hollow Rock
3. Step 3 · Tuck V-sit
4. Step 4 · L-sit

More moves for the same area

• Beast HoldLevel 1/5
• Bird DogLevel 2/5
• Dead BugLevel 2/5
• Forearm PlankLevel 2/5
• Slow Mountain ClimberLevel 2/5
• Suitcase CarryLevel 2/5 · Backpack

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