Butt-Ups

The Butt-Ups targets the Abdominals and suits beginner-level lifters. With 5 distinct steps, proper form is straightforward to learn and execute.

strengthbeginnerbody onlypullcompound

Starting position

Ending position

Muscles Worked

The abdominals handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.

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

• Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
• Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
• If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
• Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

The Butt-Ups primarily targets the Abdominals. It's an effective compound exercise for building abdominals strength.

Yes, the Butt-Ups is suitable for beginners. Start with light weight to master the 5-step form before adding load.

You need no equipment — just your bodyweight to perform the Butt-Ups. This makes it ideal for home workouts.

RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.