Weighted Hollow Rock
Muscle Groups: Abs
Weighted Hollow Rock focuses on Abs, with Lower Back working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Hollow Rock with proper form and technique.
- 1
Lie on your back with your arms and legs extended, holding a weight (like a medicine ball) above your chest.
- 2
Lift your arms and legs off the ground, engaging your core; rock gently back and forth like a boat while keeping your body hollow.
- 3
Maintain control and keep your lower back pressed into the floor as you rock.
Tips for Success
These tips will help you perform Weighted Hollow Rock safely and effectively while maintaining proper form.
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Keep your core engaged throughout to protect your lower back.
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Avoid arching your back; if you feel strain, reduce the range of motion or lower the weight.
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Breathe steadily; holding your breath can increase tension and reduce your stability.
Secondary Muscles
While Weighted Hollow Rock primarily targets Abs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Lower Back . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Hollow Rock, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Hollow Rock, 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.
