Butt Lift
strengthenknee
The posture scan does not measure thoracic kyphosis, lordosis, or flat-back posture directly. This exercise may still help mobility and strength that support overall alignment — it is wellness education, not a diagnosis.
How to do it
- Sit on the floor with knees bent and hands placed behind your body.
- Align your feet forward with the arches lifted.
- Posteriorly tilt the pelvis to move it into a neutral position as the hips are lifted off the floor.
- Lift through the shoulders to keep your chest up, and keep your chin tucked as the hips are raised.
- Slowly lower the hips without touching your butt to the floor while maintaining a neutral pelvic position throughout.
Form cues
- If you have shoulder or wrist problems, use a stability ball to support your head and shoulders during this exercise.
- Caution: With an anterior pelvic tilt and excessive lumbar lordosis it is easy to overarch the low back as you lift the hips. Keep a neutral pelvis throughout by gently tucking it under (posterior pelvic tilt).
Dosage
- Perform the exercise isometrically at first, holding the up position for 15 to 20 seconds. Progress to 10 to 12 repetitions once per day.
- Progress: Perform the Lunge With Knee Pull.
- Regress: Perform the Lying Pelvic Tilt or the Gluteal Activation Over Ball.
Muscles worked
Strengthens: gluteus maximus, rectus abdominis, erector spinae