Butt-ups
Skip the guesswork: Butt-ups leans on pure bodyweight leverage for midsection control under load.
How to do Butt-ups
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands by your sides, palms facing down.
- Engaging your abs, lift your legs off the ground, bringing your knees towards your chest.
- At the top of the movement, squeeze your abs and pause for a moment.
- Slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Butt-ups Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Change leverage or elevation before you add load.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Add reps first, then slow the lowering phase.
Common Butt-ups Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Butt-ups
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Butt-ups — Frequently Asked Questions
How do you do the Butt-ups?
Lie flat on your back with your knees bent and feet flat on the ground. Place your hands by your sides, palms facing down. Engaging your abs, lift your legs off the ground, bringing your knees towards your chest. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Butt-ups work?
The Butt-ups primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Butt-ups should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Butt-ups good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Butt-ups?
Try the Weighted Russian Twist V. 2, Cable Standing Crunch (with Rope Attachment) or the Assisted Hanging Knee Raise. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
