Weighted Hollow, Hold, and Roll
Muscle Groups: Abs, Glutes, Hamstrings, Hips, Lower Back
Weighted Hollow, Hold, and Roll focuses on Abs, Glutes, Hamstrings, Hips, Lower Back.
How to Perform
Follow these step-by-step instructions to perform Weighted 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 floor.
- 2
Lift your arms and legs off the ground, creating a 'hollow' shape with your body while keeping your core tight. Hold this position without holding your breath.
- 3
To roll, carefully tuck your chin to your chest, round your back, and roll to one side, maintaining the hollow shape.
Tips for Success
These tips will help you perform Weighted Hollow, Hold, and Roll safely and effectively while maintaining proper form.
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Keep your lower back pressed into the floor to protect it from strain.
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Avoid letting your legs drop too low; keep them off the ground for maximum core engagement.
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Breathe steadily throughout the movement to maintain tension and control.
Related Exercises
If you enjoyed Weighted 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 Weighted 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.
