Also known as: reverse tabletop, table bridge, seated bridge, reverse plank prep

What is Table Top?

The Table Top is a beginner-friendly bodyweight mobility exercise where you lift your hips into a reverse-tabletop position to engage shoulders, glutes, hamstrings and upper back. It's easy-level, low-impact, and helps improve shoulder stability, hip extension and core control for most fitness levels.

How to Do Table Top

  1. Sit and position: Sit on the floor with knees bent, feet flat and hands beside hips, fingers pointing toward your feet. Keep spine neutral.
  2. Press through palms: Press through palms and heels, lift hips until torso forms a straight tabletop and thighs are parallel to the floor - avoid overarching the lower back.
  3. Align shoulders and hips: Stack shoulders over wrists and knees over ankles; squeeze glutes and engage the core. Keep neck relaxed and gaze toward the ceiling.
  4. Hold and breathe: Hold the position for 10 to 30 seconds while breathing smoothly. If you feel shoulder pain or low-back strain, lower hips and reset to neutral.
  5. Lower with control: Lower hips back down with control to the seated start, rest briefly, then repeat for desired repetitions or move to a regression if needed.

Muscle Groups

Shoulders, Hamstring, Glutes, Back

Description

Start by sitting on the ground with your legs bent in knees and holding on your arms that are positioned straight down from your shoulders.

Lift your butt up to make your body straight except of the knees and arms.

Return to starting position.
Movement Group: Mobility
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Table Top exercise?

Table Top builds shoulder stability, hip extension and posterior chain strength while improving thoracic mobility and posture. It's a low-impact exercise useful for warm-ups, rehab and beginners to activate glutes, hamstrings and upper back without equipment.

What common mistakes should I avoid when doing Table Top?

Common errors include flaring elbows, letting hips sag or overextend, shrugging shoulders, and incorrect foot placement. These reduce effectiveness and can strain the neck or lower back. Focus on hand placement, scapular control and glute engagement to maintain a stable tabletop.

How can I progress or modify the Table Top?

To progress, extend one leg, increase hold time, or perform tabletop with feet elevated on a bench. For regressions, reduce hold duration, perform partial lifts, or place hands on a raised surface. Reverse plank and glute bridges are good alternatives.