What is Table Top?
Table Top is an easy bodyweight mobility exercise performed from a seated position, lifting the hips to form a straight line from shoulders to knees. It primarily targets shoulders, hamstrings, glutes and upper back. Difficulty: Easy — appropriate for beginners improving mobility and posterior-chain activation.
How to Do Table Top
- Start seated: Sit with knees bent, feet flat hip-width and heels under knees. Keep chest open and gaze forward to establish a stable base and alignment.
- Place hands: Position palms on the floor beside hips with fingers pointing toward feet or slightly outward. Press arms straight under shoulders for a strong lever.
- Brace core: Tighten glutes and engage your core while inhaling. Keep a neutral neck and lower ribs down to protect the lumbar spine during the lift.
- Lift hips: Press through heels and hands to lift hips until torso is parallel to the floor, forming a 'table' from shoulders to knees. Avoid overarching the low back.
- Hold and breathe: Hold the position for two to five seconds while breathing evenly. Squeeze glutes and depress shoulders to maintain stability and good posture.
- Lower down: Slowly lower hips back to the starting seated position with control. Exhale, reset alignment, then repeat for the recommended number of reps.
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
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Table Top exercise?
Table Top improves hip extension, shoulder stability and posterior-chain activation, strengthening glutes, hamstrings and upper back while increasing thoracic mobility and posture. It’s low-impact and useful for warm-ups, mobility sessions, and beginner strength work.
What common mistakes should I avoid when doing Table Top?
Common mistakes include overarching the lower back, failing to engage glutes and core, placing hands too far from hips, and letting the neck strain. Maintain a neutral spine, active glutes, and hands under shoulders for safe, effective reps.
How can I progress or regress the Table Top exercise?
To regress, reduce lift height, shorten holds, or perform with feet closer to hips. To progress, try single-leg tabletop holds, longer holds, or advance to reverse plank and elevated bridge variations for added strength and stability challenge.