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Hollow Rocks | How-To, Muscles Worked, Benefits, and Progressions

Master the hollow rock to build a strong and dynamic core.

Hollow rocks are an exercise that can be widely used across most strength, power, and fitness sports to develop a strong and stable core. Proper midline stability and control allow us to withstand loading, resist rotational forces on the spine, and create tension to assist in movements like squats, pulls, presses, and explosive movements (just to name a few).

Therefore, in this article we will discuss hollow rocks, the muscles worked, proper technique and progressions, and the specific benefits it can offer coaches and athletes.

For the visual learners out there, check out in-depth Hollow Rock exercise guide video below!

Hollow Rocks Exercise Demo

The hollow rock, while not incredibly complex in nature, does come with a few performance notes to keep in mind. For example, small details go a long way when properly performing this core exercise.

Assume a Hollow Postition

Assume a supine position with the feet slightly elevated off the ground, aim for lifting them about 6 inches. Bring the arms in a straight position extending them and think “biceps to ears”.

Ground the lower back and contract the core to life the lower and upper body slightly off the ground.

Begin a Hollow Rock

Once you’ve established a strong hollow position, begin lightly rocking forwards and backwards to the upper body and legs lift off the ground one after another.

Think as though you’re lightly rocking on an ocean and control the hollow position throughout the entirety of the movement. If the core is disengaging, then shorten the rock or just perform holds.

Muscles Worked

Hollow rocks target a plethora of muscles in the body. It’s important to remember that hollow rocks train the core, and core is more than just the “abs”. The full core’s musculature will be directly and indirectly with hollow rocks.

The prime movers and direct core muscles that will be train include the following:

  • Rectus abdominis
  • Transverse abdominals
  • Obliques

Benefits of Hollow Rocks

Below are three benefits of performing hollow rocks (as well as the three hollow rocks progressions in the latter sections of this article).

Midline Control

Hollow rocks can be done to increase midline stability and control. The importance of midline stability is highlighted in any strength lift, explosive movement, or act of daily human life. By increasing midline stability, we can help resist unwanted rotational and shearing forces on the spine while also learning how to generate core tension and create greater stability during loaded and unloaded movement.

Prerequisite to Gymnastic Movements

Proper midline stability and coordination of the abdominals, hips, and torso is key to movements like pull-ups, dips, rings, bar work, etc. With the importance of gymnastic skills in fitness sports (as well as bodyweight exercises for weightlifters), hollow rocks can be a good option for core strengthening for any level of lifter/athlete.

Isometric Core Strength

Increasing isometric strength of the abdominals, obliques, and erectors is key to most loaded movements like squats, deadlifts, overhead presses, and carries. Strength, power, and fitness sports rely a great deal on a lifter’s ability to stabilize the core through strong isometric contractions while under load or during movement; making hollow rocks a good primer or corrective movement to teach proper recruitment of the core muscles.


Hollow Rocks Progressions

Below are few exercises that coaches and athletes can do once they have progressed hollow rocks. The key to all of these progressions is to not lose midline stability and control, regardless of the movement progression.

Hollow Tucks

Similar to a double crunch and v-up, hollow tucks simply has an individual perform hollow rocks and then pull their knees into their chest. This increases the tension placed upon the abdominals and can be a good way to force midline stability during a more movement based exercise.

Hollow Rolls

Hollow rolls entails the individual performing hollow rocks in the hollow position and rotating their body so that they do a barrel roll. The added roll creates rotation force on the body, furthering the demands placed upon critical spinal stabilization muscles, such a the obliques.

Reverse Hollow Rocks

Once you have learned how to properly perform hollow rocks you can then master this motion while lying prone on the floor (facing down towards the floor). This exercise can help to increase hamstring, glute, lower back, and scapular control and enhanced extension of the body while still maintaining midline stability.

Hollow Rocks FAQs

Who can benefit with hollow rocks?

Pretty much everyone can benefit with performing hollow rocks on regular basis. They require no equipment and one’s own bodyweight. In addition, they’re easy to progress for every fitness level!

Can beginners do hollow rocks?

Yes! Beginners can begin to doing hollow holds, then slowly progressing to rocks once they’ve build strong midline stability.

Why perform hollow rocks?

Hollow rocks are a great exercise for improving core strength as a whole and teaching midline stability.

Coach’s Advice

Editor’s Note: Danny Page, Xstasis Performance Coach and BarBend reader, had the following to say after reading the above article:

“The Hollow Body Hold is one of the most effective exercises that I have personally used throughout my training career as well as teaching it to ALL of my clients regardless of their age or athletic ability. Very similar to an upside down plank, there are many variations of this exercise that can be performed by a beginner who is just learning how to use their core effectively to the advanced athlete that can stack a 45 lb. plate on their hands and on their legs.

Though it is relatively easy to perform, I always put extreme focus and care on the athletes low back, making sure there is no space between the back and floor, eliminating any anterior pelvic tilt that could cause harm to the lower lumbar. Once this is obtained, variations then can take place with the arms and legs at full extension to increase the work load on the mid-section, again always making sure the low back stays intact with the floor.

Advanced variations can follow and one of my favorites is the Hollow Body Rock – where the body actually rocks like a boat while maintaining locked arms and legs – this is an incredible exercise and really works not only the core but the central nervous system as well.”

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