Hollow Rock
Trains the abdominals. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Hollow Rock
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a abdominals exercise that is, there are 9 on the Abdominals page.
Muscles worked
What Hollow Rock trains
Technique
How to do the Hollow Rock
- Lie on your back with your arms extended overhead and your legs straight. Press your lower back into the floor and lift your arms, shoulders, and legs a few inches off the floor into a hollow body position.
- Keeping your body rigid in this curved shape, rock forward so your legs lower slightly and your shoulders rise.
- Rock backward so your shoulders lower and your legs rise, maintaining the hollow position throughout.
- Continue rocking smoothly back and forth for the desired number of repetitions or duration.
Form cues
Getting it right
- Keep your lower back pressed toward the floor at all times; do not let it arch.
- The rocking motion should come from momentum in your rigid body shape, not from bending at the hips.
- Breathe in short, steady breaths rather than holding your breath.
- If the full position is too difficult, bend your knees or raise your arms and legs higher to reduce the lever.
Substitutes
Swap Hollow Rock for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Hollow Rock for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.