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
Mobility
Pec Stretch with trainwell
Pec Stretch
The Pec Stretch is a simple flexibility exercise that focuses on the chest muscles. It's especially beneficial for people who spend a lot of time sitting or hunched over a computer, as it helps to open up and loosen the chest area, improving flexibility and potentially relieving discomfort. It's also great for a cooldown after a tough workout.
Try it out
Strength
Barbell Wrist Curl Extension with trainwell
Barbell Wrist Curl Extension
The Barbell Wrist Curl Extension strengthens forearm muscles, improving grip strength and wrist stability. Hold a barbell and flex the wrist up and down for this effective workout.
Try it out
Strength
Cable Row with trainwell
Cable Row
The Cable Row is a strength-building exercise for your back, involving the pull of a weighted cable. It improves posture, enhances muscle balance, and works both back and arm muscles.
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