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 your legs straight.
- 2
Engage your core, lift your head, shoulders, and legs slightly off the floor, pressing your lower back into the ground to form a hollow body hold.
- 3
Keeping your body in the hollow hold shape, initiate a roll to one side, leading with your shoulder and hip.
- 4
Continue rolling onto your stomach, maintaining the tight, arched body position, similar to a superman hold.
- 5
Proceed to roll onto your other side, keeping your core engaged and body tight.
- 6
Complete the roll by returning to the hollow body hold position on your back.
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.
