Butt-Ups
Butt-Ups is a strength – dynamic trunk folding from a plank exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Serratus anterior, Deltoid, Iliopsoas
- Exercise type
- Strength – dynamic trunk folding from a plank
Exercise technique
- Base
Take a forearm plank with elbows beneath shoulders.
- Feet
Plant your toes firmly.
- Trunk
Begin in a straight line without lower-back sag.
- Rise
Brace your abdomen and lift your hips toward the ceiling.
- Fold
Shorten the space between ribs and pelvis while maintaining shoulder support.
- Return
Lower your hips slowly and stop at the original plank line.
- Breathing
Exhale as you rise and inhale as you lower.
Key technique points
- Keep your elbows in place.
- Distribute load evenly between forearms.
- Do not drop your lower back at the bottom.
- Raise your hips under control.
- Do not crowd your neck between your arms.
- Allow the movement to pivot over your toes.
Common mistakes
Lowering below plank
Do not let your pelvis descend below the straight body line.
Collapsing into the shoulders
Do not unload forearm support as your hips rise.
Jumping through the knees
Do not produce the fold with leg momentum.
Rocking too quickly
Do not throw weight back and forth and reduce abdominal control.
Lifting the head
Do not extend your neck while your hips are raised.
Moving the elbows
Do not change support points every repetition.
Frequently asked questions
Butt-Ups: why is “Lowering below plank” a mistake?
Do not let your pelvis descend below the straight body line.
Butt-Ups: why is “Collapsing into the shoulders” a mistake?
Do not unload forearm support as your hips rise.
Butt-Ups: why is “Jumping through the knees” a mistake?
Do not produce the fold with leg momentum.
Butt-Ups: why is “Rocking too quickly” a mistake?
Do not throw weight back and forth and reduce abdominal control.
Butt-Ups: why is “Lifting the head” a mistake?
Do not extend your neck while your hips are raised.
Butt-Ups: why is “Moving the elbows” a mistake?
Do not change support points every repetition.
What should I focus on when doing Butt-Ups?
Keep your elbows in place. Distribute load evenly between forearms. Do not drop your lower back at the bottom. Raise your hips under control. Do not crowd your neck between your arms. Allow the movement to pivot over your toes.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.