Bottoms Up Exercise Guide
Exercise Profile
- Target
- Iliopsoas
- Equipment
- Body weight
- Body Part
- Hips, Waist
- Primary Muscle
- Iliopsoas
- Secondary Muscles
- Rectus Abdominis, Sartorius, Quadriceps, Tensor Fasciae Latae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Hip Lift
How to: Bottoms Up
- Lie on your back with your knees bent and feet flat on the ground.
- Lift your hips off the ground, squeezing your glutes at the top.
- Hold for a moment before lowering your hips back down.
- Repeat for the desired number of repetitions.
Common Mistakes
- Overextending the lower back during the lift.
- Not engaging the core throughout the exercise.
- Using momentum instead of controlled movement.
Modifications
- Keep both feet on the ground to reduce difficulty.
- Perform the exercise on a soft surface for added comfort.
Tips
- Maintain a neutral spine to avoid unnecessary strain.
- Engage your core throughout the exercise for better stability.
- Perform slowly to focus on muscle activation.
Bottoms Up Alternatives
Tags
core
strength
hips
waist
body weight
flexibility