Butt-Up
A forearm plank that pikes the hips up toward the ceiling and lowers them back to a straight line. It trains the abs to move and then hold the pelvis while the shoulders stay loaded.
Primary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
Secondary muscles
- Front Delts
- Serratus Anterior
- Hip Flexors
- Sets
- 2–3
- Reps
- 10–15
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Set up in a forearm plank with elbows under your shoulders, forearms flat and legs straight behind you on your toes.
Brace your abs and squeeze your glutes to hold a straight line.
Drive your hips up toward the ceiling, pulling your ribs toward your hips.
Pause in a high pike with your forearms still flat.
Lower slowly back to the plank without letting your hips sag.
Breathing: Exhale as you raise the hips, inhale as you lower.
Coaching tips
Forearms press the floor away
Hips lead the way up
Stop at a straight line, not a sag
Common mistakes
Sagging the lower back at the bottom
Dropping quickly out of the pike
Letting the chest sink between the shoulder blades
Safety notes
Shorten the range or drop to your knees if your lower back arches at the bottom.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.