Bottoms Up

About This Exercise

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.

1Setup

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.

2Execution

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. After a brief pause, return to the starting position.

Pro Tips

• Initiate the movement by drawing your knees toward your chest, not by jerking your legs up.
• Press your lower back into the floor as you elevate your hips to protect your spine.
• Avoid using momentum; focus on controlled movement throughout.
• Keep your neck relaxed and avoid pulling on your head with your hands.