Hollow Rock
Technique guide
Set-up
- Lie on your back and lift into a hollow hold: arms overhead, shoulders and legs off the floor, lower back pressed down.
How to do it
- Rock gently backwards and forwards along your back, keeping the same curved shape.
- Continue for the prescribed time or number of rocks.
- Lower slowly back to the floor to finish.
Coaching cues
- Move as one rigid piece: the shape never changes.
- Keep your chin slightly tucked.
Common mistakes
- Letting the legs or arms drop to keep rocking.
- Arching the lower back off the floor.
Safety
- Learn the hollow body hold first, and bend your knees to make it easier.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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