Table Top Bridge
Description
The table top bridge (reverse tabletop) sits on the floor, places hands behind you, and lifts your hips until your body forms a flat table from knees to shoulders. It builds glute strength, shoulder extension, and core stability in a face-up position.
Equipment Required
Table Top Bridge Instructions
- Sit on the floor with knees bent, feet flat. Place hands behind you with fingers pointing toward your feet.
- Lift your hips by pressing through your hands and feet.
- Rise until your torso is parallel to the floor — body forms a table from knees to shoulders.
- Squeeze your glutes at the top.
- Hold for 15 to 30 seconds, or lower and repeat for reps.
- Keep your neck neutral — look at the ceiling.
- Your arms should be vertical, directly under your shoulders.
- Aim for 3 to 5 holds or 10 to 15 reps.
Table Top Bridge Form & Visual
Table Top Bridge Benefits
- Builds glute and shoulder extension strength
- Opens the chest and front shoulders
- Develops wrist strength and flexibility
- No equipment needed
- Useful for desk workers with tight shoulders
- Counteracts forward-rounded posture
Table Top Bridge Muscles Worked
- Gluteus maximus
- Posterior deltoid (shoulder extension)
- Triceps brachii
- Core (stabilizer)
- Hamstrings
- Wrist extensors
Table Top Bridge Variations & Alternatives
- Reverse Plank (legs straight)
- Glute Bridge
- Crab Walk
- Reverse Plank on Elbows
- Full Bridge (yoga wheel pose)
