Butt Ups
Description
The butt-up is a core exercise where you start in a forearm plank position and lift your hips straight up into a forearm pike (elbows-down version of downward dog). The repeated motion builds core strength, shoulder stability, and hamstring flexibility. It is a CrossFit and yoga-influenced movement.
Equipment Required
Butt Ups Instructions
- Start in a forearm plank position with elbows directly under shoulders, body in a straight line.
- Brace your core. Engage your glutes.
- Lift your hips up toward the ceiling by pushing your butt up and back.
- Continue lifting until your body forms an inverted V — like a downward dog on forearms.
- Press into your forearms to push your hips up further.
- Pause briefly at the top.
- Slowly lower back to the forearm plank position.
- Repeat for 10 to 15 reps. Move with control.
Butt Ups Form & Visual
Butt Ups Benefits
- Builds core strength dynamically
- Develops shoulder stability
- Stretches the hamstrings
- No equipment needed
- Combines stretch and strength
- Useful as a core finisher
Butt Ups Muscles Worked
- Rectus abdominis
- Hip flexors
- Anterior deltoid
- Hamstrings (stretched at top)
- Serratus anterior
- Core (entire trunk)
Butt Ups Variations & Alternatives
- Pike Push-Up (with elbow bend)
- Downward-Facing Dog
- Plank to Elbow
- Inchworm
- Pike Hold
