10 Best Butt-ups Alternatives for Home Workouts

Butt-ups are done lying on your back. Ranked closest by our scoring: the Decline Reverse Crunch, the Roller Reverse Crunch and the Exercise Ball Crunch. Seven harder versions, among them the Tuck Crunch and the Bent-knee Hip Raise, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Butt-ups

Butt-upsPlay demonstration
Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Beginner
Type
Isolation

Secondary muscles: Hip Flexors, Lower Back

How to perform 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.
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Ranked Butt-ups Alternatives

10 substitutes, ranked by how closely each one matches Butt-ups on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Decline Reverse Crunch

    1. Decline Reverse Crunch

    99% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    It uses the same equipment and still works the abs.

    How to perform this exercise
    1. Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.
    2. Hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together. Tip: Your legs should be fully extended with a slight bend on the knee. This will be your starting position.
    3. While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench. At the end of this movement your knees will be touching your chest.
    4. Hold the contraction for a second and move your legs back to the starting position while inhaling.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as Butt-ups
    • Equipment: bodyweight only, the same as Butt-ups
    • Body position: lying on your back, the same as Butt-ups
  2. Tuck CrunchPlay demonstration

    Progression

    2. Tuck Crunch

    99% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want a harder version that still works the abs.

    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, lift your shoulder blades off the ground and bring your knees towards your chest, simultaneously curling your upper body towards your knees.
    4. Pause for a moment at the top, then slowly lower your shoulder blades and extend your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as Butt-ups
    • Equipment: bodyweight only, the same as Butt-ups
    • Body position: lying on your back, the same as Butt-ups
  3. Bent-knee Hip Raise

    Progression

    3. Bent-knee Hip Raise

    99% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lay flat on the floor with your arms next to your sides.
    2. Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
    3. Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
    4. Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as Butt-ups
    • Equipment: bodyweight only, the same as Butt-ups
    • Body position: lying on your back, the same as Butt-ups
  4. Negative CrunchPlay demonstration

    Progression

    4. Negative Crunch

    95% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as Butt-ups
    • Equipment: bodyweight only, the same as Butt-ups
    • Body position: lying on your back, the same as Butt-ups
  5. Reverse CrunchPlay demonstration

    Progression

    5. Reverse Crunch

    95% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your arms extended along your sides.
    2. Bend your knees and lift your feet off the ground, bringing your thighs perpendicular to the floor.
    3. Contract your abs and curl your hips off the floor, bringing your knees towards your chest.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as Butt-ups
    • Equipment: bodyweight only, the same as Butt-ups
    • Body position: lying on your back, the same as Butt-ups
  6. Flat Bench Leg Pull-in

    Progression

    6. Flat Bench Leg Pull-in

    94% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on an exercise mat or a flat bench with your legs off the end.
    2. Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
    3. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
    4. As you breathe in, slowly return to the starting position.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as Butt-ups
    • Equipment: bodyweight only, the same as Butt-ups
    • Body position: lying on your back, the same as Butt-ups
  7. Sit-upPlay demonstration

    Progression

    7. Sit-up

    94% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as Butt-ups
    • Equipment: bodyweight only, the same as Butt-ups
    • Body position: lying on your back, the same as Butt-ups
  8. Lying Leg-hip RaisePlay demonstration

    Progression

    8. Lying Leg-hip Raise

    94% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Place your hands under your glutes for support.
    3. Engage your core and lift your legs off the ground, raising them towards the ceiling.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as Butt-ups
    • Equipment: bodyweight only, the same as Butt-ups
    • Body position: lying on your back, the same as Butt-ups
  9. Roller Reverse CrunchPlay demonstration

    9. Roller Reverse Crunch

    93% match
    • Abs
    • Foam-roll
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your arms extended straight above your head and your legs straight out in front of you.
    2. Place the roller between your feet and grip it with your toes.
    3. Engaging your abs, lift your legs off the ground and curl your knees towards your chest, rolling the roller towards your body.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position, rolling the roller away from your body.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as Butt-ups
    • Equipment: bodyweight only, the same as Butt-ups
    • Body position: lying on your back, the same as Butt-ups
  10. Exercise Ball Crunch

    10. Exercise Ball Crunch

    91% match
    • Abs
    • Stability-ball
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball. The arms should either be kept alongside the body or crossed on top of your chest as these positions avoid neck strains (as opposed to the hands behind the back of the head position).
    2. Lower your torso into a stretch position keeping the neck stationary at all times. This will be your starting position.
    3. With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals. The arms should simply slide up the side of your legs if you have them at the side or just stay on top of your chest if you have them crossed. The lower back should always stay in contact with the ball. Exhale as you perform this movement and hold the contraction for a second.
    4. As you inhale, go back to the starting position.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as Butt-ups
    • Equipment: bodyweight only, the same as Butt-ups
    • Body position: lying on your back, the same as Butt-ups
    • Balance: harder to stay steady on than Butt-ups

Butt-ups FAQ

What muscles does Butt-ups work?

Butt-ups mainly target the rectus abdominis through spinal and hip flexion, with secondary activation of the iliopsoas and rectus femoris. Stabilizers like the obliques and transverse abdominis engage to control pelvic position; cue: curl the pelvis upward to emphasize abdominal contraction rather than hip pulling.

What is the best bodyweight alternative to Butt-ups?

A close bodyweight alternative is the reverse crunch because it preserves the pelvic curl and focuses load on the lower rectus abdominis. Lie on your back, bend the knees, tilt the pelvis up and lift the hips slightly; cue: exhale and initiate the movement by contracting the lower abs to limit hip-flexor dominance.

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