Fysiqal

Carry & Anti-Movement Core · Intermediate

Hollow Rock

Isolation carry & anti-movement core exercise using bodyweight.
Difficulty
Intermediate
Equipment
Bodyweight
Mechanics
Isolation
Sides
Bilateral
Main plane
Sagittal

Free account. Log your sets of Hollow Rock and each workout shows your best set by estimated 1RM.

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How to do the Hollow Rock

Not yet reviewed — the technique guide for this exercise hasn't been signed off, so it isn't published here yet.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Spine extensionprimary action · resisted

    Rectus abdominis (prime mover, high emphasis); Transverse abdominis (stabilizer, high emphasis); External oblique (stabilizer, moderate emphasis); Internal oblique (stabilizer, moderate emphasis)

  • Hip flexionsecondary action

    Iliopsoas (stabilizer, moderate emphasis); Rectus femoris (stabilizer, low emphasis)

Related exercises

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From the Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.