How to do the Butt Ups
CoreAbsBodyweightIntermediate
Butt Ups are a deceptively demanding bodyweight movement that targets the deep abdominals by demanding full spinal flexion and hip control simultaneously. Master this exercise and you build the kind of functional core strength that transfers to every lift in your program.
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Primary
AbdominalsObliques
Secondary
Hip flexorsLower back
Step-by-step
- Start in a forearm plank with hips level, core braced, and feet hip-width apart.
- Drive your hips straight up toward the ceiling by pressing through your forearms and curling your pelvis upward.
- Pause at the top for one count, squeezing your abs hard to maximize the contraction.
- Lower your hips slowly and with control back to the starting plank position without letting them sag below neutral.
Common mistakes
- Rushing the descent and dropping the hips — slow the lowering phase to a 2 to 3 second count to keep tension on the abs throughout.
- Pushing the hips back instead of up — focus on vertical hip drive directly toward the ceiling to isolate the abs rather than shifting load to the shoulders.
- Holding the breath during the movement — exhale forcefully as you raise the hips and inhale on the controlled descent to maintain intra-abdominal pressure and core stability.
Pro tip — Actively posteriorly tilt your pelvis at the top of the movement rather than simply lifting your hips — this extra pelvic curl recruits the lower abs far more deeply and turns a good rep into a great one.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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