Which muscles do Hollow Body Rocks work?

Hollow Body Rocks mainly work your core. They also engage your hip flexors and shoulders.

What equipment do you need for Hollow Body Rocks?

None — Hollow Body Rocks are a bodyweight move you can do anywhere.

Hollow Body Rocks are an advanced move. Master the basics before you try them.

Work 20–30 seconds per interval.

Core

corehip flexorsshoulders

Lie on your back in a hollow body position with your arms overhead and your shoulders and legs lifted.
Hold the hollow shape with your lower back pressed into the floor.
Rock smoothly back and forth from your shoulders to your hips.
Drive the motion from your whole body, not by swinging the limbs.
Keep the rocking rhythm steady for the prescribed time.

Keep a steady rhythm rather than matching each rep — the pace is high enough that holding your breath will cost you.

Letting your lower back peel off the floor. Press it down, and end the set the moment you cannot.
Swinging into it. If momentum is doing the work, slow down until the muscle has to.
Holding your breath under tension — it spikes the strain and drains you early. Keep it moving.

Which muscles do Hollow Body Rocks work?: Hollow Body Rocks mainly work your core. They also engage your hip flexors and shoulders.
What equipment do you need for Hollow Body Rocks?: None — Hollow Body Rocks are a bodyweight move you can do anywhere.
Are Hollow Body Rocks good for beginners?: Hollow Body Rocks are an advanced move. Master the basics before you try them.
How long should you do Hollow Body Rocks for?: Work 20–30 seconds per interval.