Hollow Rock
Expert Advice
Keep your lower back pressed into the floor throughout the movement to protect your spine and increase the challenge to your core muscles.
How-to-do Steps
- Lie on your back with your arms extended overhead and legs straight out.
- Engage your abs and lift your arms and legs off the floor, creating a slight 'U' shape with your body.
- Rock forward and backward while maintaining the hollow body position.
- Continue rocking for the desired number of repetitions or time duration.
Track Hollow Rock in FitAI
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Muscles Worked
Hollow Rock primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Hollow Rock work?
Hollow Rock primarily targets the Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Hollow Rock?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Hollow Rock suitable for beginners?
Yes, Hollow Rock is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
