Hollow Rocks - Form Friday


by Devin Sarno, NSCA-CPT

Exercises: Hollow Rocks

Muscle Groups: Rectus Abdominis, Transverse Abdominals, Obliques

Importance: This core exercise is great for helping develop mid line stability and control by building strength in the abdominals and spinal erectors, which is extremely important for allowing the core and spine to stabilize properly during load bearing exercises.

Proper Form:

  1. Lie down with your back on the floor/mat and extend your arms over your head

  2. Keeping your arms above your head, extend your legs and squeeze them together

  3. Contract your abdominals by keeping your stomach tight as you lift both your arms and legs off of the ground

  4. Begin to rock forward and backward along the length of your spine

  5. Continue to rock back and forth without your hands and feet touching the ground at either end of the rock

  6. Keep rocking back and forth for desired amount of time or number of repetitions

Progression/Regression: Hollow Hold, V-Up, Hollow Tuck


  • Lift your arms and legs off of the floor at the same height

  • Limit movement of the hips or shoulders so that you keep the same hollow position throughout the movement

  • Resist any spinal movement, your spine should remain neutral

Sample Workout: 5 Rounds decrease each movement by 2 reps each round and finish with a round of 2 reps of everything

  • 10 Squats

  • 10 Pull-ups/inverted rows

  • 10 Lunges (each leg)

  • 10 Burpees

  • 10 Push-ups

  • 10 Hollow Rocks