Butt-Ups
How to do the Butt-Ups
- 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.
How to program the Butt-Ups
Sets and reps
As a compound movement, the Butt-Ups responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Butt-Ups is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Butt-Ups into a plan
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Frequently asked questions
What muscles does the Butt-Ups work?
The Butt-Ups primarily targets the Abdominals.
What equipment do I need for the Butt-Ups?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Butt-Ups should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
