Bottoms Up
A bodyweight core exercise that lifts the legs overhead and rolls the hips off the floor, working the lower abs through a full range of motion. It suits beginners building basic core control.
- Primary musclesCore
- Secondary musclesnone listed
- EquipmentBodyweight
- LevelBeginner · compound
How to do the bottoms up
- Lie on your back with your legs straight and your arms resting at your sides.
- Tuck your knees toward your chest by bending at the hips and knees.
- Extend your legs straight up so they point toward the ceiling.
- Roll and lift your pelvis off the floor, raising your hips and glutes.
- Pause briefly at the top before lowering back down under control to the starting position.
Original library instructions (3 steps)
- 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.
- 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.
- After a brief pause, return to the starting position.
Common mistakes
- Using momentum to swing the legs up rather than lifting the hips with the lower abs.
- Letting the legs drift forward or backward instead of keeping them stacked over the hips.
- Rushing the lowering phase; control the hips back down instead of dropping them.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 8 to 10 reps, 60 seconds rest |
| Muscle | 3 sets of 12 to 15 reps, 45 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your lower back pressed toward the floor rather than arching as your hips lift.
- Move slowly through the whole range rather than bouncing the hips up and down.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is bottoms up good for beginners?
It works well once a beginner is comfortable with basic core moves like a bent knee raise, since lifting the hips off the floor takes a bit more control.
What muscles does bottoms up work?
It mainly works the core, with the lower abdominal muscles doing most of the work to lift and roll the hips upward.
