Hollow Rock
Complete guide to Hollow Rock. Learn proper form, technique, and execution. Targets Waist — Abdominals. Requires none. Step-by-step instructions and expert tips.
How to Perform Hollow Rock
Lie on your back on an exercise mat and extend your arms overhead.
Engage your abs and press your lower back into the floor.
Raise your arms, shoulders, and legs off the floor to form a hollow body shape.
Take a breath and begin rocking forward and backward in a controlled motion, exhaling as you do.
Keep your lower back pressed toward the floor throughout.
Continue for the desired number of reps or time.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |