Exercise guide
Butt-Ups
Butt-Ups are a bodyweight abdominal exercise performed from a forearm plank. The hips rise toward the ceiling as the distance between the ribs and pelvis becomes shorter, then the body returns to the plank. The movement resembles a small forearm-plank pike.
Training context
Keeping Butt-Ups controlled
The hips should rise through abdominal and hip movement without the shoulders collapsing toward the floor. A smaller controlled pike is more useful than lifting higher while losing the forearm position.
The return should stop at a strong plank rather than allowing the lower back to sag below the starting line.
Technique overview
Return to a firm plank
Begin on your forearms and toes with the elbows beneath the shoulders. Tighten the abs and raise the hips toward the ceiling, then lower slowly until the torso returns to a controlled plank. Keep pressure through both forearms and stop before the lower back drops or the shoulders move far behind the elbows.
Treat this as an overview and use a range, pace, and setup you can control.