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Exercise 0870 · REF qcNN2FN

Butt-Ups exercise animation

Butt-Ups

Category
Waist
Equipment
Body Weight
Target
Abs

Butt-ups lift the hips and lower back off the floor using the lower abs and hip flexors, working the opposite end of the rectus abdominis from a standard crunch. It's a smaller, more targeted movement than a full reverse crunch, which makes it easier to isolate the lower abs without the legs swinging for momentum. Keeping the motion slow is what keeps the tension on the abs instead of the hip flexors doing all the lifting.

How to Do the Butt-Ups

  1. Lie flat on your back with your knees bent and feet flat on the ground.
  2. Place your hands by your sides, palms facing down.
  3. Engaging your abs, lift your legs off the ground, bringing your knees towards your chest.
  4. At the top of the movement, squeeze your abs and pause for a moment.
  5. Slowly lower your legs back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Butt-Ups primarily targets the Abs, with Hip Flexors as the primary synergist muscle group, along with the Lower Back.

More Waist Exercises

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More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Butt-Ups work?
The Butt-Ups primarily targets the abs, with the hip flexors and lower back assisting.
What equipment do I need for the Butt-Ups?
The Butt-Ups is done with no equipment — just body weight.
What's a good alternative to the Butt-Ups?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.