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
Seated Dumbbell Curl with trainwell
Seated Dumbbell Curl
The Seated Dumbbell Curl targets the biceps effectively, perfect for strengthening and toning arms. The seated position supports good form ensuring a productive bicep workout and upper body strength-building.
Try it out
Strength
Landmine Thruster with trainwell
Landmine Thruster
The Landmine Thruster targets your upper and lower body, enhancing strength, cardiovascular endurance, and full-body coordination. Ideal for leg, hip, and shoulder muscles, it combines squat and press movements.
Try it out
Bodyweight
Scapular Pull Up with trainwell
Scapular Pull Up
Boost upper body strength and stability with Scapular Pull Ups, a beginner-friendly exercise focused on the shoulders and upper back. By hanging from a bar and squeezing shoulder blades together, it also aids in injury prevention.
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