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Bottoms-Up

A lying leg raise finished with a hip lift that drives the feet toward the ceiling, targeting the lower region of the abs with a posterior pelvic tilt.

AbsBodyweightHip flexion with pelvic tilt
GoLightWeight mediabottoms-up

시범 영상 준비 중

Primary

Rectus abdominis

Secondary

Hip flexorsObliques

Equipment

Bodyweight

Pattern

Hip flexion with pelvic tilt

Setup

  1. 01Lie flat on your back with legs extended and arms at your sides.
  2. 02Press the palms into the floor for balance.
  3. 03Tuck the chin slightly and set the ribs down.
  4. 04Start with the legs together and heels just off the floor.

Execution

  1. 01Raise the straight legs until they point at the ceiling.
  2. 02From there, curl the pelvis up and lift the hips off the floor, pushing the feet straight upward.
  3. 03Lower the hips back to the floor under control.
  4. 04Lower the legs toward the start without letting the lower back arch.

Checkpoints

  • -The hip lift is a controlled curl of the pelvis, not a kick or bounce.
  • -Legs stay near vertical during the hip lift phase.
  • -Lower back stays flat on the floor as the legs lower.
  • -Arms press down for balance without shoving the body upward.

Common mistakes

  • -Swinging the legs to generate momentum for the hip lift.
  • -Rolling onto the neck instead of lifting only the hips and lower back.
  • -Dropping the legs fast and arching the lumbar spine.
  • -Cutting the range short and skipping the pelvic curl entirely.

Programming notes

  • -Use 2 to 4 sets of 8 to 15 strict reps.
  • -If the straight-leg version is too hard, bend the knees and build up to full lockout.
  • -Progress toward hanging leg hip raises once floor reps are easy and strict.

Related exercises

Lying Leg-Hip Raise

Bodyweight / Abs

Leg Raise

Bodyweight / Abs

Reverse Crunch

Bodyweight / Abs

Hanging Straight Leg Hip Raise

Bodyweight / Abs

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