How to Do Bottoms Up Half Rep

Bottoms Up Half Rep is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Bottoms Up Half Rep

  1. 01Lie on your back with your legs bent and feet flat on the floor.
  2. 02Lift your knees toward your chest until your hips slightly clear the ground.
  3. 03Push your heels toward the ceiling using a small and controlled pulse.
  4. 04Lower your hips back to the start position without letting your feet touch the floor.
  5. 05Exhale sharply on the lift to maximize the abdominal contraction.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bottoms Up Half Rep

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Control the eccentric phase of the movement to increase time under tension for the lower abs.

Same coaching engine used inside the A90 app

05 / FAQ

Bottoms Up Half Rep questions

What muscles does Bottoms Up Half Rep work?

Bottoms Up Half Rep is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Bottoms Up Half Rep correctly?

Lie on your back with your legs bent and feet flat on the floor. Lift your knees toward your chest until your hips slightly clear the ground. Push your heels toward the ceiling using a small and controlled pulse. Lower your hips back to the start position without letting your feet touch the floor. Exhale sharply on the lift to maximize the abdominal contraction.

What is the A90 coach tip for Bottoms Up Half Rep?

Control the eccentric phase of the movement to increase time under tension for the lower abs.

Is Bottoms Up Half Rep suitable for beginners?

Bottoms Up Half Rep is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Bottoms Up Half Rep?

No. Bottoms Up Half Rep is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes bottoms up half rep into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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