Bottoms-up
Expert Advice
Engage your core and quads throughout the exercise to maintain a stable and controlled movement.
How-to-do Steps
- Sit on the floor with your knees bent and feet flat.
- Lean back slightly and place your hands behind you for support.
- Lift your hips off the floor, pressing into your heels and hands.
- Hold the lifted position, keeping your body in a straight line from shoulders to knees.
- Lower your hips back to the floor with control.
- Repeat for the desired number of repetitions.
Track Bottoms-up in FitAI
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Muscles Worked
Bottoms-up primarily targets the Abs, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs50%
Quads50%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Bottoms-up work?
Bottoms-up primarily targets the Abs, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bottoms-up?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Bottoms-up suitable for beginners?
Bottoms-up is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
