Butt-Ups

Core and glute exercise performed from a forearm plank position, piking hips upward by contracting the abs and glutes together.

Instructions

1. Start in a forearm plank position with elbows under shoulders, forearms parallel, and core engaged.
2. Maintain a slight forward lean from the horizontal position.
3. Raise your glutes toward the ceiling by contracting your abs and glutes simultaneously.
4. Continue until your hips reach a high bridge position, minimizing the gap between ribcage and hips.
5. Exhale as you perform the lifting portion of the movement.
6. Slowly lower back to the starting position as you inhale without letting your hips sag.

Tips

• Focus on the mind-muscle connection with both your abs and glutes during the lift.
• Avoid letting your lower back sag or hyperextend during the starting position.
• Maintain tension in your core throughout to prevent injury.
• Move slowly and deliberately for maximum muscle activation.
• This exercise combines core and glute work, making it highly efficient for full-body engagement.