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Butt-Ups

The Butt-Ups primarily targets your Abdominals. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Pull

Primary muscles: Abdominals

How to perform Butt-Ups

  1. Step 1. Begin 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.
  2. Step 2. Arch your back slightly out rather than keeping your back completely straight.
  3. Step 3. Raise 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.
  4. Step 4. Lower back down slowly to your starting position as you breathe in. Tip: Don't let your back sag downwards.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which muscles are primarily targeted during butt-ups?

Butt-ups focus almost exclusively on the rectus abdominis, specifically targeting the lower portion of the abdominal wall. The movement requires controlled spinal flexion to lift the hips off the floor.

What is the most common form mistake to avoid?

Avoid using momentum or swinging your legs to kick the hips upward. The movement should be a vertical lift driven by abdominal contraction rather than a pendulum motion.

How can I ensure I am using the correct technique?

Keep your lower back pressed into the floor before starting and focus on curling your pelvis toward your ribcage. Your feet should move toward the ceiling rather than toward your head.

How should I program butt-ups into my workout routine?

Perform 3 to 4 sets of 10 to 15 controlled repetitions at the end of a session. Focus on a slow eccentric phase, lowering your hips back to the floor with deliberate control.

What is a good progression for beginners who find this difficult?

Beginners can perform the movement with bent knees to reduce the lever length and lower the resistance. As strength improves, gradually straighten the legs to increase the difficulty.

Sample sets & reps for Butt-Ups

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

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