Butt-ups
- Target muscle
- Iliopsoas, Rectus Abdominis
- Synergist muscles
- Gluteus Maximus, Hamstrings, Obliques
- Equipment
- Body weight
- Body part
- Waist
- Type
- Strength
Butt-ups are a bodyweight core exercise performed from a forearm plank, piking the hips up toward the ceiling and lowering back down. They primarily train the hip flexors (iliopsoas) and the rectus abdominis, with the glutes, hamstrings, and obliques assisting. It's a no-equipment move that adds dynamic abdominal work to a plank routine.
How to do the Butt-ups
- 1Set up in a forearm plank: elbows under your shoulders, forearms flat on the floor, legs extended with your weight on your toes.
- 2Brace your core and form a straight line from your head to your heels, with your hips neither sagging nor lifted.
- 3Exhale and pike your hips up and back toward the ceiling, contracting your abs as your body forms an inverted V.
- 4Keep your legs straight and let your heels lift onto the balls of your feet at the top of the movement.
- 5Pause briefly at the top, squeezing your abdominals and feeling the stretch through your shoulders.
- 6Inhale and lower your hips under control back to the flat plank position without letting them drop below your shoulders.
- 7Repeat for your target reps, keeping the movement smooth and controlled throughout.
Form tips
- Drive the movement by contracting your abs and hip flexors rather than swinging your hips up with momentum.
- Keep your core braced the whole set so your lower back never sags at the bottom of each rep.
- Move at a steady tempo, pausing for a beat at the top to maximize abdominal tension.
- Keep your neck neutral by looking down at the floor rather than craning to look forward.
Common mistakes
- Using momentum to throw the hips up, which shifts work off the abs and reduces the training effect.
- Letting the hips sag below shoulder height at the bottom, which strains the lower back.
- Bending the knees during the pike, which lets the legs do the work instead of the core.
- Rushing the reps so there is no pause or control, losing tension on the abdominals.
Frequently asked questions
What muscles do butt-ups work?
Butt-ups primarily work the hip flexors (iliopsoas) and the rectus abdominis, with the gluteus maximus, hamstrings, and obliques assisting as synergists.
Are butt-ups good for beginners?
Yes. They need no equipment and build on the basic forearm plank, so beginners can start with a few slow, controlled reps and add more as their core strengthens.
How many sets and reps of butt-ups should I do?
A good starting point is 2–3 sets of 10–15 controlled reps. Focus on a full pike and a steady tempo rather than chasing high numbers.
What's the difference between butt-ups and a plank?
A plank is an isometric hold in one position, while butt-ups add movement by piking the hips up and lowering back to the plank, giving the abs and hip flexors dynamic work.
Where should I feel butt-ups working?
You should feel them mainly in your abdominals and hip flexors as you pike up, with some assistance from the glutes and hamstrings. If you only feel your lower back, brace harder and keep the hips from sagging.
