Bottoms Up
How to do the Bottoms Up with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abs
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Body Only
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.
Log it, see it on your body.
Every Bottoms Up set you log feeds Ascend's anatomy heatmap — so your abs volume is visible at a glance — and counts toward your bodyweight-strength tier.
More abs exercises
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