Butt-Ups

About This Exercise

Butt-Ups are a beginner-friendly bodyweight exercise that trains core stability and glute activation through a controlled hip-hinge motion. It builds foundational strength for posterior chain movements and helps improve mind-muscle connection with the glutes and abdominals.

1Setup

1. Start in a forearm plank position: place your elbows directly under your shoulders and rest on your forearms. 2. Position your feet hip-width apart. 3. Engage your core to form a straight line from your head to your heels, maintaining a neutral spine.

2Execution

1. Initiate the movement by squeezing your glutes and tilting your pelvis posteriorly (tucking your tailbone), lifting your hips toward the ceiling. 2. Continue until your body forms an inverted 'V' shape (a high bridge), feeling a strong contraction in your glutes and abs. Exhale during this upward phase. 3. With control, lower your hips back to the starting forearm plank position, inhaling as you descend. Maintain core tension throughout to avoid sagging or overarching your lower back. Repeat for the desired repetitions.

Pro Tips

• Focus on driving the movement with your glutes, not by pushing with your arms.
• Imagine trying to bring your belly button toward your spine to maintain core engagement.
• Avoid letting your shoulders creep up toward your ears; keep them pressed down and back.
• Move slowly and with control, prioritizing range of motion from proper muscle contraction, not momentum.