How to do the Hollow Rock
Get into a hollow body position: lower back down, shoulders and legs up, arms overhead.
Keep your body tight in a banana shape and rock back and forth on your back.
Move as one piece, without bending your hips or arms.
Count each rock forward and back as one rep.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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