Hollow, Hold, and Roll
Muscle Groups: Abs, Glutes, Hamstrings, Hips, Lower Back
Hollow, Hold, and Roll focuses on Abs, Glutes, Hamstrings, Hips, Lower Back.
How to Perform
Follow these step-by-step instructions to perform Hollow, Hold, and Roll with proper form and technique.
- 1
Lie on your back with your arms extended overhead and legs straight. Engage your core, and press your lower back into the ground.
- 2
Lift your shoulders and legs off the floor, forming a 'hollow' shape with your body while keeping your ribcage tucked in.
- 3
Slowly roll back and forth on your spine while maintaining the hollow position, focusing on using your abs to control the movement.
Tips for Success
These tips will help you perform Hollow, Hold, and Roll safely and effectively while maintaining proper form.
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Keep your lower back pressed against the floor to protect your spine.
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Avoid letting your legs drop too low—maintain them at a height that doesn’t strain your back.
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Engage your core throughout to maintain stability and prevent injury.
Related Exercises
If you enjoyed Hollow, Hold, and Roll, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Hollow, Hold, and Roll, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
