> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Arch body rock

> Novice · Dynamic · Bilateral. Strength

<video controls playsInline preload="none" poster="/images/exercises/e0pz.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe0pz%2Fe0pz-264.mp4?alt=media&token=4688dc64-951e-4a2c-a74d-64c7bfce942f" className="w-full aspect-square rounded-xl" />

| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 15 s |

## Technique

1. Start in an Arch body hold position.
2. Rock back and forth, swinging between your chest and thighs.
3. Keep full body tension the whole time, with a nice crescent shape.

## Muscles

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

  <div className="max-w-md mx-auto my-4">
    <div className="relative w-full">
      <img src="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/muscle-map/body.svg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=f51e7c4f06c31ba86e1b6bbd192d6d4d" alt="" noZoom className="block w-full m-0" width="1538" height="1340" data-path="images/muscle-map/body.svg" />

      <svg viewBox="0 0 406.99026 354.43411" className="absolute inset-0 w-full h-full" role="img" aria-label="Strength muscle map">
        <g fill="#c8102e" stroke="#7f1d1d" strokeWidth="0.15">
          <path d="M308.20,148.00 314.20,152.00 314.20,112.00 308.20,120.00ZM322.00,148.00 322.00,120.00 316.00,112.00 316.00,152.00Z" fillOpacity="0.9" />
        </g>
      </svg>
    </div>
  </div>

  <Columns cols={1}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Spine</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Spinalis thoracis
  * Longissimus thoracis
  * Iliocostalis
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/ground-hands-or-body" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" alt="Ground (hands or body)" noZoom className="m-0 w-full h-full object-contain" width="286" height="173" data-path="images/equipment/q01h.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Ground (hands or body)</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/spine" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Spine</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Trunk</span><a href="/collections/joint-movements/trunk-extension" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />extension</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Regressions

<Columns cols={3}>
  <Card title="Arch body hold" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01m.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=0af6e766a06afd3faf9b142fd86f7b15" href="/exercises/arch-body-hold-e01m" width="320" height="320" data-path="images/exercises/e01m.jpg">Beginner</Card>
  <Card title="Prone hyperextension" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0rv.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=9f3169ecfdd7289154ebecdb823dc42f" href="/exercises/prone-hyperextension-e0rv" width="320" height="320" data-path="images/exercises/e0rv.jpg">Beginner</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Sphinx pose leg flutters" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e05a.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=9ea40805068f7e5558e8b18a70712805" href="/exercises/sphinx-pose-leg-flutters-e05a" width="320" height="320" data-path="images/exercises/e05a.jpg">Novice</Card>
    <Card title="Arch body opposite limbs" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01s.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=a330e1dd73bc941e3f6f39f82b0fee42" href="/exercises/arch-body-opposite-limbs-e01s" width="320" height="320" data-path="images/exercises/e01s.jpg">Novice</Card>
    <Card title="Beginner forward fold" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/w00q.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=452933d947f6a861ff1e0bd78774151c" href="/exercises/beginner-forward-fold-w00q" width="320" height="320" data-path="images/exercises/w00q.jpg">Novice</Card>
    <Card title="Cobra pose" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e04z.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=17343b7780b2460bb337311f2e490a52" href="/exercises/cobra-pose-e04z" width="320" height="320" data-path="images/exercises/e04z.jpg">Beginner</Card>
    <Card title="Supine plank raise" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0s5.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=4f54739ad32776e472cac47cbea7f27c" href="/exercises/supine-plank-raise-e0s5" width="320" height="320" data-path="images/exercises/e0s5.jpg">Novice</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/arch-body-rock-e0pz). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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