Otis Up
The point of Otis Up is bracing strength that carries over; added external load is how it gets there.
How to do Otis Up
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Otis Up Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Drop the weight and finish clean if position slips.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Add the smallest increment that still feels different.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Secure the load before the set so form does not shift.
Common Otis Up Mistakes
Jumping up in load faster than the range can absorb
Add small increments and keep the range you had unweighted.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Otis Up
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Otis Up — Frequently Asked Questions
How do you do the Otis Up?
Lie flat on your back with your knees bent and feet flat on the ground. Place your hands behind your head with your elbows pointing outwards. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. Use added weight and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Otis Up work?
The Otis Up primarily targets the abs. It is classified as a core exercise and is performed with added weight.
How many sets and reps of the Otis Up should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Add the smallest increment that still feels different. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Otis Up good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Otis Up?
Try the Cable Russian Twists (on Stability Ball), Band Kneeling Twisting Crunch or the Assisted Sit-up. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
