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Bottoms Up

AbsBodyweightBeginnerCompound
Bottoms Up — start position
Start
Bottoms Up — finish position
Finish
Muscles worked
PrimaryAbs

How to do it

  1. 01

    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. 02

    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. 03

    After a brief pause, return to the starting position.

In the app

Bottoms Up needs no kit, so it appears whenever the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With other
With bodyweight
With machine
With cable

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