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Hollow Body Rock

The Hollow Body Rock is a hollow body variation and front lever progression. It's a full body exercise but especially taxes the transverse abdominis due to the intense strength needed to hold the shape of a full hollow body while rocking.

  • Type Of Exercise: Strength
  • Muscles: Abdominals
  • Difficulty: Intermediate
  • Equipment: Body Only

Hollow Body Rock

  1. Lie on your back with your legs extended in front of you and arms straight overhead.
  2. Engage your abs to press your lower back firmly into the ground and lift your legs just off the ground.
  3. Simultaneously bring your shoulder blades off the ground and do not allow your lower back to lose contact with the floor.
  4. Initiate the rock by contracting your core (not by flicking your legs), coming slightly forward to your sit bones, but not pausing there.
  5. Then, rock back to just below your shoulder blades before contracting again to begin the second rep.
  6. Keep your hip angle the same as you rock forward and backward for reps.
  7. Keep your belly button pulled to your spine, biceps by your ears, and legs completely straight for the entire set.
  8. In the video, notice the smoothness of this athlete’s rock.
  9. If you cannot hold this position while rocking, use any of the Hollow Body alternative positions that allow you to rock smoothly along your lower back.
  • Exercise: Bent Hollow Body Hold
  • Type of Exercise: Strength
  • Muscles: Abdominals
  • Difficulty: Beginner
  • Equipment: Body Only