Exercise guide
Otis-Up
- Intermediate
- Compound
- Rep-based
- Lower arms
- Upper legs
- Waist
The Otis-Up is a dynamic compound core exercise that combines a weighted sit-up with a vertical press, effectively challenging the rectus abdominis while building significant shoulder stability and hip flexor strength.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
- Hold a weight plate with both hands directly over your chest with your arms fully extended and locked out.
- Engage your core and press your lower back firmly into the floor to eliminate any arch.
How to do it
- Exhale as you sit up, keeping your arms locked and driving the weight plate straight up toward the ceiling.
- Continue the movement until your torso is fully upright and the plate is positioned directly overhead.
- Inhale as you slowly lower your torso back to the starting position, rolling down one vertebra at a time.
- Maintain a controlled 2-0-2 tempo, ensuring the plate stays on a vertical path rather than swinging forward.
Form checklist
- Keep your arms completely straight and perpendicular to the floor throughout the entire movement.
- Ensure your feet stay glued to the ground; do not let them lift as you sit up.
- Avoid 'throwing' the weight forward to create momentum; the movement should be driven by the abs.
- Keep your chin tucked slightly to maintain a neutral cervical spine.
Pro tips
- Focus on 'punching' the plate toward the ceiling at the top of the rep to maximize serratus anterior and deltoid engagement.
- Squeeze your inner thighs together to engage the adductors, which helps stabilize the pelvis during the ascent.
Make it harder
- Perform the exercise on a decline bench to increase the range of motion and time under tension.
- Pause for 2 seconds at the top of the movement while maintaining a strict overhead reach.
Frequently asked
- What muscles does the otis-up work?
- The otis-up primarily targets the abs and hip flexors, and also works the erector spinae, glutes, obliques, and quadriceps as secondary muscles.
- What equipment do you need for the otis-up?
- The otis-up uses weight plate.
- Is the otis-up good for beginners?
- The otis-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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