FYR Hollow-Body Rock

The hollow-body rock is a bodyweight abdominal exercise performed on the floor. It starts with a hollow-body hold and adds a back-and-forth rock that challenges core stability and increases the difficulty of the movement. It can be performed for time or for reps, either in an ab-focused portion of a workout or as part of a circuit workout.


  1. Simple way to progress hollow-body holds when you can perform them for a long time
  2. Builds serious core strength and stability
  3. More difficult and effective than long-duration planks
  4. A favorite of strength athletes and gymnasts
  5. Can rock back and forth or side to side
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FYR Hollow-Body Rock Images


FYR Hollow-Body Rock Instructions

FYR Hollow-Body Rock muscle diagram