Table Top Bridge
Master the Table Top Bridge to strengthen your glutes, hamstrings, and core while improving shoulder stability and mobility.
Description
A full body workout that primarily targets the glutes, hamstrings, and lower back. The exercise involves lifting your hips off the ground while keeping your hands and feet planted firmly.
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How to Do Table Top Bridge
- 1Setup
Sit on the floor with your knees bent, feet flat on the ground hip-width apart. Place your hands behind you, slightly wider than shoulder-width, with fingers pointing towards your feet.
- 2Setup
Ensure your torso is upright and your core is engaged to maintain a neutral spine. Your feet should be about 6-12 inches from your glutes.
- 3
Inhale, then exhale as you press through your hands and feet, lifting your hips off the floor towards the ceiling.
- 4
Continue lifting until your body forms a straight line from your knees through your hips to your shoulders, engaging your glutes and core.
- 5
Hold this top position briefly, squeezing your glutes, then slowly lower your hips back down to the starting position with control.
Tips
- Maintain a neutral neck: Avoid craning your neck back excessively; keep your gaze directed towards your knees or slightly forward to protect your cervical spine.
- Engage your core: Actively brace your abdominal muscles throughout the movement to support your lower back and prevent hyperextension.
- Drive through heels and hands: Focus on pushing through your heels to maximize glute and hamstring activation, and press firmly into your palms for shoulder stability.
- Control the descent: Don't just drop your hips; actively resist gravity on the way down to increase muscle time under tension and build strength.
Common Mistakes
- ×Sagging hips: Allowing your hips to drop below the straight line from knees to shoulders reduces glute activation; fix this by actively driving your hips higher and squeezing your glutes at the top.
- ×Flared elbows: Letting your elbows splay out to the sides can strain your shoulders; fix this by keeping your elbows pointing mostly backward and slightly bent, maintaining stable shoulder engagement.
- ×Hyperextending the neck: Cranking your head back too far can strain your neck; fix this by keeping your chin slightly tucked and maintaining a neutral spine throughout the movement.
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