Step by step instructions, muscle activation and variants for the Hollow Rock.
A foundational gymnastic core exercise where you maintain a hollow body position — lower back pressed to the floor, arms overhead, legs raised — and rock back and forth in a controlled, smooth arc. It builds deep abdominal strength and full-body tension required for many gymnastic skills.
Common mistakes content is coming soon.
The Hollow Rock is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.