라이브러리로시작 
끝 
운동 라이브러리
Butt-Ups
A forearm plank drill where you pike the hips up toward the ceiling, training the abs to flex the trunk while the shoulders stay planted.
복근맨몸Plank pike
주동근
복직근
협응근
복사근고관절 굴곡근전면 삼각근
장비
맨몸
패턴
Plank pike
준비 자세
- 01Set up in a forearm plank with elbows under the shoulders.
- 02Place the feet together with toes tucked.
- 03Form a straight line from head to heels.
- 04Brace the trunk and squeeze the glutes before the first rep.
수행
- 01Drive the hips up toward the ceiling into a pike position.
- 02Let the head drop between the arms as the hips rise.
- 03Pause briefly at the top with the abs fully shortened.
- 04Lower the hips back to a straight plank without sagging past neutral.
체크포인트
- -Elbows stay stacked under the shoulders throughout.
- -The bottom position is a true plank, not a sagging lower back.
- -The movement is a smooth pike, not a hip bounce.
- -Breathing continues; do not hold the breath for the whole set.
흔한 실수
- -Sagging the hips below neutral between reps.
- -Bending the knees to fake a higher pike.
- -Rocking forward and back on the forearms instead of piking upward.
- -Rushing the reps and losing the pause at the top.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 15 controlled reps.
- -Progress by adding a longer top pause before adding reps.
- -A natural bridge between static planks and harder rollout or fallout work.