Bottoms Up

The lying leg lift is a popular bodyweight exercise targeting the muscles of the abs, the rectus abdominis or “six-pack” muscles in particular. It can be performed for time or reps in the core-focused portion of any workout.


  1. Intense burn and contraction of the core muscles
  2. Great for a high-rep ab burnout
  3. Pairs well with other ab movements in circuits

Bottoms Up Images


Bottoms Up Instructions

Bottoms Up muscle diagram
  1. 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. 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. After a brief pause, return to the starting position.