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Bottoms Up

The Bottoms Up primarily targets your Abdominals. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Pull

Primary muscles: Abdominals

How to perform Bottoms Up

  1. Step 1. Begin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position.
  2. Step 2. To perform the movement, tuck the knees toward your chest by flexing the hips and knees. Following this, extend your legs directly above you so that they are perpendicular to the ground. Rotate and elevate your pelvis to raise your glutes from the floor.
  3. Step 3. After a brief pause, return to the starting position.

Frequently asked questions

How do I perform the Bottoms Up exercise with correct form?

Lie flat on your back and lift your hips toward the ceiling by contracting your lower abdominals. Focus on a vertical lift rather than swinging your legs toward your head.

Which muscle groups are primarily targeted during this movement?

The exercise specifically targets the rectus abdominis, with a strong emphasis on the lower portion of the abdominal wall. It requires significant core stability to control the eccentric phase.

What are the most common mistakes to avoid during the lift?

Avoid using momentum or swinging the legs to generate lift, as this shifts tension away from the abs. Ensure your lower back does not excessively arch when returning to the starting position.

How can a beginner modify this exercise if it is too difficult?

Beginners can perform the movement with bent knees to reduce the lever length and make the hip lift more manageable. Focus on small, controlled pulses before attempting a full range of motion.

What is the recommended programming for sets and repetitions?

Perform 3 to 4 sets of 10 to 15 controlled repetitions. Focus on a slow tempo and a brief pause at the top of the movement to maximize muscle fiber recruitment.

Sample sets & reps for Bottoms Up

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

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