Butt-Ups
Muscles worked
Instructions
- 1Begin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90 degree angle.
- 2Arch your back slightly out rather than keeping your back completely straight.
- 3Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips. The end result will be that you'll end up in a high bridge position. Exhale as you perform this portion of the movement.
- 4Lower back down slowly to your starting position as you breathe in. Tip: Don't let your back sag downwards.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Butt-Ups
Butt-ups start from a forearm plank position and turn that static hold into a dynamic movement: you lift the glutes toward the ceiling by contracting the abs to close the distance between ribcage and hips, finishing in a kind of inverted bridge. It's an excellent bridge between classic isometric planking and active abdominal flexion work, since it demands both shoulder stability and a deliberate contraction of the rectus abdominis. The movement stays bodyweight-only and needs no equipment, making it easy to slot into any home or gym routine, as long as you keep the back slightly arched rather than flat to truly feel the abs working.
check_circleBenefits
- check_circleCombines isometric bracing with active ab flexion
- check_circleRequires no equipment
- check_circleStrengthens shoulder stability in plank position
- check_circleA fresh variation to break up crunch-heavy routines
lightbulbExecution tips
- lightbulbKeep your elbows stacked under your shoulders throughout
- lightbulbEngage the abs before lifting the hips
- lightbulbRise slowly without jerking the movement
- lightbulbExhale on the way up, inhale on the way down
warningCommon mistakes
- warningKeeping the back completely flat instead of slightly arched
- warningLetting the back sag in the bottom position
- warningPushing with the legs instead of the abs
- warningRushing through reps too fast
helpFrequently asked questions
Do butt-ups work the glutes?expand_more
A little, but the main driver is abdominal contraction; the glutes mostly act as stabilizers.
Can I do this exercise every day?expand_more
Yes, it's joint-friendly, but still take a rest day if your abs feel significantly fatigued.
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