Bottoms-up
The point of Bottoms-up is midsection control under load; pure bodyweight leverage is how it gets there.
How to do Bottoms-up
- Lie flat on your back with your legs extended and your arms by your sides.
- Bend your knees and bring them towards your chest, keeping your feet off the ground.
- Engaging your abs, lift your hips off the ground, bringing your knees towards your head.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Bottoms-up Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
The other half of the week
First plan free
Training is half the prescription
A session tells your abs to adapt. The week you eat decides whether they can. FitFocus writes that week against your own calorie and macro numbers, in about a minute, for free.
- Included: Seven days solved against your calorie and macro targets
- Included: Diet type and allergies applied before the plan is written
- Included: Built from the same profile as your workout plan, on one account
- Days
- 7
- Meals / day
- 3-6
- Diet types
- 5
- Exclusions
- 6
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Common Bottoms-up Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Bottoms-up
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Bottoms-up — Frequently Asked Questions
How do you do the Bottoms-up?
Lie flat on your back with your legs extended and your arms by your sides. Bend your knees and bring them towards your chest, keeping your feet off the ground. Engaging your abs, lift your hips off the ground, bringing your knees towards your head. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Bottoms-up work?
The Bottoms-up primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Bottoms-up should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Bottoms-up good for beginners?
Yes. The Bottoms-up is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Bottoms-up?
Try the Spell Caster, Band Assisted Wheel Rollerout or the Cable Side Bend Crunch (bosu Ball). Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
