Which muscles does the hollow rock work?

The hollow rock mainly works your abs. It also involves your hip flexors.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the hollow rock in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Hollow Rock: how to do it and muscles worked

The hollow rock mainly works your abs, with help from your hip flexors. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Hip flexors

How to do the hollow rock

1
Lie on your back in a hollow hold with arms stretched overhead, legs straight, and shoulders and feet lifted off the floor.
2
Keeping the hollow shape rigid, rock back and forth like a rocking chair, moving from your shoulders to your hips and back.
3
Keep the movement small and smooth, controlling the rock with your abs. Breathe steadily throughout; do not hold your breath.

Form tip: Hold the same banana shape the whole time and keep your lower back down; bend your knees if you lose it.

Common questions

Which muscles does the hollow rock work?: The hollow rock mainly works your abs. It also involves your hip flexors.
What equipment do I need for the hollow rock?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the hollow rock in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More abs exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.