# Hollow Body Rock

URL: https://heatsy.app/ex/hollow-body-rock

Also known as: Hollow Rock, Hollow Body Rocks, Gymnastic Hollow Rock

Body region: Core

## Muscles

- Main: Rectus Abdominis, Transversus Abdominis
- Helps: External Oblique, Internal Oblique, Iliopsoas
- Holds: Serratus Anterior, Rectus Femoris

## Technique

1. Lie on your back and get into the hollow position: lower back pressed to the floor, arms overhead by your ears, legs straight and just off the floor.
2. Lift your shoulders slightly and hold the whole body in a long, gently curved hollow shape.
3. Rock back and forth on your back like a rocking chair, keeping the shape.
4. Rock for the planned reps without letting the body bend.

### Cues

- Press the lower back into the floor all the time.
- Use a small rock first and keep the shape rigid.

### Common mistakes

- Letting the lower back arch off the floor.
- Bending the knees or arms to rock.
- Rocking so hard that the shape collapses.

## Alternatives

- [Hollow Body Hold](https://heatsy.app/ex/hollow-body-hold)
- [Dead Bug](https://heatsy.app/ex/dead-bug)