Core · Bodyweight
Weighted Bottle Hollow Rock
How to do the weighted bottle hollow rock, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie on your back holding a filled water bottle overhead with arms extended, legs straight and lifted off the floor in a hollow dish shape. Press your lower back into the ground and rock forward and backward as one solid unit, keeping the bottle locked overhead. The added weight raises the demand on your abs.
- 1Hold a tight hollow shape with constant tension in your abs
- 2Keep arms and legs moving together as one rigid unit
- 3Press your lower back into the floor throughout the rock
Common mistakes
- Do not break at the hips or let the shape collapse
- Avoid letting your lower back arch or your heels drop
- Do not use big jerky swings; keep the rock controlled
Muscles worked
The weighted bottle hollow rock mainly works the upper abs and lower abs, with the obliques, glutes, and hip flexors assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- GlutesSupport
- Hip FlexorsSupport
- ForearmsMinor
- LatsMinor
- QuadsMinor
- Front DeltsMinor
Kovo programs the weighted bottle hollow rock for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.