Bottoms-Up

Instructions

1
Lie supine on your back with your torso flat on the floor, arms at your sides with palms down, and one leg bent with foot planted on the floor for stability
2
Engage your core and keep your lower back pressed to the floor throughout the movement to maintain neutral spine alignment
3
Slowly lower the extended leg toward the floor in a controlled manner, bending at the knee while maintaining hip flexion, feeling the stretch and eccentric loading in the quadriceps
4
Drive through the extended leg to raise it back up toward the ceiling, fully extending the knee while maintaining hip flexion at approximately 90 degrees, then repeat on the opposite leg
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

The Bottoms-Up is an incredibly effective Strength movement designed to fully engage the Rectus Femoris. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Waist development.

Benefits

  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Improves overall Waist stability and proprioception during heavy loads.
  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
  • Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.

Pro Tips

Control the eccentric (lowering) phase of the Bottoms-Up for 3-4 seconds to drastically increase time under tension.

Exercise Variations

  • Dumbbell Bottoms-Up
  • Cable Bottoms-Up
  • Banded Bottoms-Up

Beginner Tips

If you are new to the Bottoms-Up , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions