How to do the Butt-ups
Butt-ups is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hip Flexors and Lower Back.
Butt-ups demonstration · © GymiaFit
Butt-ups at a glance
- Primary muscles
- Abs
- Secondary muscles
- Hip Flexors, Lower Back
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Butt-ups step by step
- 1Lie flat on your back with your knees bent and feet flat on the ground.
- 2Place your hands by your sides, palms facing down.
- 3Engaging your abs, lift your legs off the ground, bringing your knees towards your chest.
- 4At the top of the movement, squeeze your abs and pause for a moment.
- 5Slowly lower your legs back down to the starting position.
- 6Repeat for the desired number of repetitions.
Butt-ups — questions
What muscles does the Butt-ups work?
The Butt-ups primarily targets the Abs. It also recruits the Hip Flexors, Lower Back as secondary movers.
What equipment do I need for the Butt-ups?
None — the Butt-ups uses your bodyweight only, so it works at home with nothing but floor space.
Is the Butt-ups suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Butt-ups?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Butt-ups demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.