Hollow rock hold

Muscles worked: Abs
Abs
🔧 no equipment ⏱ sec Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Lie on your back, extending your legs and joining your feet. Tighten your core, pressing your lower back into the mat, then lift your legs and head slightly, reaching your arms toward the ceiling. Keep your lower back in contact with the floor throughout the movement.

Muscles Worked

Rectus AbdominisTransverse Abdominis
Secondary: External Obliques, Internal Obliques, Rectus Femoris, Rhombids, Traps, Erector Spinae

Tips

Slightly arch your lower back to deepen abdominal engagement. Control any swaying to maintain stability. Keep your shoulder blades firmly planted on the mat. Focus on core activation, not lifting as high as possible.

Similar exercises

Hollow body hold Abs, Hip flexors · 🔧 no equipment 3/10 Extended hollow hold Abs · 🔧 no equipment 4/10 Kettlebell hollow hold Abs, Hip flexors · 🔧 Kettlebell 4/10 Weighted hollow body hold Abs · 🔧 plate 5/10
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