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Exercise handout — move better, feel better.

Back

Butt-Ups

AdvancedStrengthTier T3

Start in a forearm push-up position with the elbows bent at ninety degrees. Raise your glutes toward the ceiling into a pike, then lower slowly back to the forearm plank without letting the back sag.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Begin a push-up position but with your elbows on the ground resting on your forearms, arms bent at a ninety-degree angle.
  • Arch your back slightly out rather than keeping your back completely straight.
  1. She holds a forearm plank, elbows planted under her shoulders bent at ninety degrees, body in a low line with a slight arch, toes on the floor.

    Step 1 of 5

    Set a push-up position on the forearms with the elbows bent at ninety degrees and the back slightly arched.

  2. Her hips are lifting off the low line toward the ceiling, the body beginning to fold at the hips on the planted forearms, abs tightening.

    Step 2 of 5

    Raise your glutes toward the ceiling, beginning to close the ribcage-to-hip distance.

  3. She holds the pike peak, hips at their highest in an inverted-V, head tucked between the planted forearms, legs long behind on the toes.

    Step 3 of 5

    End in a pike position with the hips highest and the trunk closed toward the thighs.

  4. She is lowering her hips back toward the low forearm line, the descent controlled, the back firm and free of any sag.

    Step 4 of 5

    Lower back down slowly to the forearm plank without letting the back sag.

  5. She holds a forearm plank, elbows planted under her shoulders bent at ninety degrees, body in a low line with a slight arch, toes on the floor.

    Step 5 of 5

    Set a push-up position on the forearms with the elbows bent at ninety degrees and the back slightly arched.

Safety Information

Raise the glutes toward the ceiling squeezing the abs to close the ribcage-to-hip distance into a pike, then lower back down slowly without letting the back sag. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the planted forearms through the whole raise and lower; the elbows stay down, the hands never push. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.