Hollow Rocks (Complete How To Guide w/ Video)


How To Do Hollow Rocks

Hollow Rocks are a core exercise that emphasizes bracing the core and then maintaining that core stability. You can think of them as sort of an upside-down Plank.

In this guide, I’m going to teach you how to do Hollow Rocks, including important coaching points and a few alternatives.


How To Do Hollow Rocks


Equipment Needed

  • None

Muscles Worked

  • Core Abdominals (Rectus Abdominis, Obliquus Externus Abdominis)
  • Hip Flexors (Iliacus, Psoas Major, Rectus Femoris)

How To

  • Lay on your back, legs straight and arms extended overhead.
  • Brace the core and lift the feet roughly six inches off the ground.
  • Now, slowly rock up and down, a few inches in each direction.
  • Focus on keeping core tension throughout the movement.

Coaching Points

  • You don’t need to go crazy with how much you rock. Keep the rock small and controlled (arms and feet shouldn’t hit the ground) and focus on maintaining core tension.

How Many Reps?

I normally program Hollow Rocks as part of a larger core circuit. 1 or 2 sets of 15 to 25 reps.


Hollow Rock Alternatives


Need an alternative for Hollow Rocks? Here are a couple of similar exercises you may be able to try out instead.

Planks

Female Athlete doing Planks

Planks are another static abdominal exercise that focuses on bracing and maintaining core tension. The biggest difference between the two are that Hollow Rocks are done face up and Planks are done face down.

Lateral Planks are another great option that emphasizes the obliques more.

Suitcase Crunches

Suitcase Crunches

If you turned Hollow Rocks into a core flexion exercise, what you would end up with are Suitcase Crunches.

Suitcase Crunches are done by balancing up on your butt with legs and torso off the ground. Crunch the upper and lower body together and then extend back out each rep.


More Links and Info


If you’d like to check out more core exercises, head over to the Core Section of our Exercise Library. There you’ll find dozens of movements to strengthen your core, all with step-by-step instructions.

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Ryan Horton

Horton Barbell was created by Ryan Horton who has served as a Sports Performance Coach for almost 20 years. My mission is to create a training resource to help as many coaches and athletes as possible maximize athletic potential.

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