Exercise guide
Butt Ups
- Intermediate
- Compound
- Rep-based
- Shoulders
- Upper legs
- Waist
Butt Ups are a dynamic core exercise that transitions from a plank to a pike position, effectively targeting the abdominals and obliques while building shoulder stability and hamstring flexibility.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start in a forearm plank position with your elbows directly under your shoulders and forearms parallel.
- Engage your core and glutes to create a straight line from your head to your heels.
- Position your feet hip-width apart with your toes tucked.
How to do it
- Exhale as you contract your abs to lift your hips toward the ceiling, pulling your body into an inverted 'V' shape.
- Press firmly through your forearms to push your weight back toward your heels as your hips rise.
- Inhale and slowly lower your hips back to the starting plank position, stopping when your body is level.
- Maintain a controlled 2-second tempo for both the lifting and lowering phases.
Form checklist
- Avoid letting your lower back sag below the horizontal line during the plank phase.
- Keep your neck neutral by looking at the floor in the plank and toward your feet in the pike.
- Ensure the movement is driven by your core muscles rather than just pushing with your legs.
- Keep your legs as straight as possible to maximize the stretch in the hamstrings.
Pro tips
- At the peak of the movement, actively push the floor away with your forearms to maximize serratus anterior and deltoid engagement.
- Focus on 'zipping up' your lower abs toward your ribcage to initiate the hip lift for deeper core recruitment.
Make it harder
- Perform the exercise with your feet on a stability ball or suspension trainer to increase instability.
- Hold the pike position for 3 seconds at the top to increase time under tension for the shoulders and core.
Frequently asked
- What muscles does the butt ups work?
- The butt ups primarily targets the abs, erector spinae, and obliques, and also works the deltoids, glutes, and quadriceps as secondary muscles.
- What equipment do you need for the butt ups?
- The butt ups requires no equipment — just your body weight.
- Is the butt ups good for beginners?
- The butt ups is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.