Exercise guide
Bottoms Up
Bottoms Up is a bodyweight abdominal exercise that combines a knee tuck, upward leg extension, and small pelvic lift. The legs move above the hips before the abdominals raise the glutes slightly from the floor. The sequence requires more coordination than a basic reverse crunch.
Training context
Keeping Bottoms Up controlled
The pelvic lift should come from curling the hips upward rather than throwing the legs toward the ceiling. A smaller controlled lift is more useful than a larger movement created by momentum.
The exercise can be shortened by keeping the knees bent or reducing the hip lift. Use the version that allows a smooth return to the floor.
Technique overview
Lift the hips without kicking
Lie on your back, tuck the knees inward, and extend the legs above the hips. Tighten the abs and curl the pelvis to lift the glutes a small distance. Pause briefly, then lower the hips and legs in sequence. Avoid swinging the legs or pressing forcefully through the arms to create the lift.
Treat this as an overview and use a range, pace, and setup you can control.