Hollow Rock

Instructions

1
Lie supine on a flat surface or floor with legs extended straight. Position your body in a neutral spine alignment with head resting on the floor or slightly elevated.
2
Place hands behind head with elbows wide, or cross arms over chest. Engage core and prepare to lift torso by flexing the spine. Keep legs extended and press lower back toward floor.
3
Slowly lower torso and head back down toward the floor in a controlled manner, allowing the spine to extend gradually. Maintain abdominal tension throughout descent without relaxing completely at bottom.
4
Contract abdominal muscles forcefully and curl torso upward by flexing spine and bringing ribcage toward pelvis. Lift shoulders and upper back off floor while keeping lower back pressed down. Return to starting position with control.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

Focusing on the Hollow Rock allows you to target the Rectus Abdominis with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Sartorius to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Hollow Rock
  • Cable Hollow Rock
  • Banded Hollow Rock

Beginner Tips

If you are new to the Hollow Rock , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions