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How to Do Hollow Rock — Form, Muscles & Tips

Learn how to do the Hollow Rock: step-by-step form, muscles worked, body only setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Start in the hollow body hold position — lying on your back, arms overhead, legs raised, lower back pressed into the floor.
  2. Rock forward and backward like a rocking chair while maintaining the hollow body shape.
  3. Keep your core tight and body rigid throughout.
  4. Do not break the hollow position as you rock.
  5. Continue rocking for the desired number of repetitions or duration.