Bottoms Up

How to do the Bottoms Up

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. 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. After a brief pause, return to the starting position.

Muscles worked

Role	Muscles
Primary	abs
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same abs, with and without kit.

Spell Caster Dumbbell Bent Press Kettlebell Exercise Ball Pull-In Exercise Ball Kettlebell Pass Between The Legs Kettlebell Kettlebell Windmill Kettlebell Dumbbell Side Bend Dumbbell

Harder than the Bottoms Up

Hanging Leg Raise expert · Bodyweight Hanging Pike expert · Bodyweight Bent Press expert · Kettlebell

Superset the Bottoms Up with

Opposing lower back work — alternate sets without extra rest.

Hyperextensions With No Hyperextension Bench lower back Stiff Leg Barbell Good Morning lower back Hyperextensions (Back Extensions) lower back Barbell Deadlift lower back

Common questions

What muscles does the Bottoms Up work?

The Bottoms Up primarily works the abs. 3/4 Sit-Up, Ab Roller, and Air Bike train the same muscle, across 9 equipment types.

What equipment do you need for the Bottoms Up?

None — the Bottoms Up is bodyweight, so it works at home, in a hotel room or outdoors. 3/4 Sit-Up and Ab Roller also need nothing.

Is the Bottoms Up suitable for beginners?

Yes, the Bottoms Up is rated beginner. Hanging Leg Raise, Hanging Pike, and Bent Press are the progressions from here.

Where should the Bottoms Up go in a workout?

Early — the Bottoms Up is compound, working 1 muscle group, so run it first or second while you are fresh, then superset Hyperextensions With No Hyperextension Bench and Stiff Leg Barbell Good Morning later.

Similar exercises

3/4 Sit-Up Bodyweight Ab Roller Other Equipment Air Bike Bodyweight Barbell Ab Rollout Barbell Barbell Ab Rollout - On Knees Barbell Barbell Rollout from Bench Barbell