Butt-Ups

Also called butt ups, plank pike and forearm pike up.

Works

Abs

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. Begin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90 degree angle.

1. Arch your back slightly out rather than keeping your back completely straight.
2. Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips. The end result will be that you'll end up in a high bridge position. Exhale as you perform this portion of the movement.
3. Lower back down slowly to your starting position as you breathe in. Tip: Don't let your back sag downwards.
4. Repeat for the recommended amount of repetitions.

Cues

• Forearm plank to start.
• Lift the hips toward the ceiling.
• Squeeze the abs at the top.
• Lower to a straight plank.

Common mistakes

• Sagging at the bottom.
• Rushing the reps.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Harder

Easier

Swap for