Muscle groups

Core, Glutes


Get into the Hollow Body position. Arms extended overhead, shoulder and upper back are off the floor, core shortened. Legs are straight, feet elevated, and glutes engaged. Maintain total body tension.

Initiate the rock by slightly bending the hips and then rocking your legs down towards the floor. Rock onto your upper back, maintaining a rigid hollow position, and continue rocking back and forth, breathing throughout the movement. Repeat for time.

Movement Group


Required Equipment


Progressions And Regressions