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Hollow Body Rock — abs isolation exercise in the LIFTAG library

Hollow Body Rock

Isolation · Weight × reps · Time

Without changing that shape, rock smoothly from the upper back toward the pelvis and back again; the arms and legs should not flap or create momentum. Hollow-body rocks train the abdominals to resist lumbar extension while reinforcing a body line used in gymnastics and hanging skills. Begin with knees tucked or arms beside the body, extend the lever gradually, and stop when the lower back lifts or the rocking becomes a kick.

IN THE APP

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Scan the machine's QR tag and this exercise opens ready to log: sets, rest timer, PRs, and your whole progression for Hollow Body Rock.

FOUND ON THESE MACHINES

HOW TO DO HOLLOW BODY ROCK

  1. Lie on your back, flatten the lower back gently into the floor, and lift the shoulders and legs into a hollow-body position.
  2. Keep the ribs drawn toward the pelvis and the body shaped like a shallow curve.

FREQUENTLY ASKED QUESTIONS

Open Hollow Body Rock in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as weight × reps · time. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.

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