Bodyweight

Hollow Roll

Hollow Roll is a full-body exercise that targets abs and core for improved stability and strength. This workout combines a hollow body position with a tuck and roll movement for balance, coordination, flexibility, and aerobic benefits.
View all exercises
Hollow Roll instructions
Step-by-step instructions
1
Start by sitting on the floor with your knees bent in a tucked position.
2
Slowly lower your back down to the ground while extending your legs, until they are fully straight and raised just slightly off the ground.
3
Extend your arms straight out overhead, making a line from your hands to your toes.
4
Ensure your whole back is touching the ground and your chin is tucked into your chest.
5
To complete one rep, roll from your back onto your stomach and then onto your back again, maintaining the hollow position throughout the movement.
Start by sitting on the floor with your knees bent in a tucked position.
Slowly lower your back down to the ground while extending your legs, until they are fully straight and raised just slightly off the ground.
Extend your arms straight out overhead, making a line from your hands to your toes.
Ensure your whole back is touching the ground and your chin is tucked into your chest.
To complete one rep, roll from your back onto your stomach and then onto your back again, maintaining the hollow position throughout the movement.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Dumbbell Lying Reverse Fly with trainwell
Dumbbell Lying Reverse Fly
Strengthen your upper back and shoulders with the Dumbbell Lying Reverse Fly, benefiting posture and overall upper body strength. Lie face down lifting dumbbells like wings.
Try it out
Strength
Single Arm Dumbbell Chest Fly with trainwell
Single Arm Dumbbell Chest Fly
The Single Arm Dumbbell Chest Fly is designed to increase strength, flexibility, balance, and stability in the chest and shoulder area. It involves a one-handed stretch and contraction, enhancing chest strength and shoulder breadth.
Try it out
Strength
Alternating Kettlebell Curl with trainwell
Alternating Kettlebell Curl
"Alternating Kettlebell Curl is a simple yet effective exercise for building bicep strength and size. It enables solid muscle contraction with each rep and boosts coordination and balance."
Try it out
Start your fitness journey today
Enjoying exercises like Hollow Roll, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer