Exercise guide
Table Top Bridge
- Intermediate
- Compound
- Timed hold
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
The Table Top Bridge is a beginner-friendly compound movement that strengthens the posterior chain while simultaneously opening the chest and shoulders. It effectively engages the glutes and hamstrings through hip extension while requiring significant isometric strength from the triceps and core for stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the floor with your knees bent and feet flat, hip-width apart.
- Place your hands behind your hips, slightly wider than shoulder-width apart.
- Point your fingers toward your heels, or slightly outward if you have limited wrist mobility.
- Engage your core and pull your shoulder blades back and down to set a proud chest.
How to do it
- Exhale and press firmly through your heels and palms to lift your hips toward the ceiling.
- Continue lifting until your torso and thighs are parallel to the floor, forming a straight line from shoulders to knees.
- Hold the peak contraction for a second, squeezing your glutes and triceps while keeping your neck neutral.
- Inhale as you slowly lower your hips back to the starting position with control.
Form checklist
- Ensure your wrists are stacked directly under your shoulders at the top of the movement.
- Keep your knees aligned with your ankles, avoiding letting them cave inward or flare out.
- Drive through the heels to maximize glute activation rather than pushing from the toes.
- Maintain a neutral spine by tucking the chin slightly rather than letting the head drop back.
- Keep the chest 'open' by actively pushing the floor away to prevent the shoulders from shrugging.
Pro tips
- To increase hamstring recruitment, focus on 'pulling' your heels toward your hands isometrically without actually moving them.
- Focus on the mind-muscle connection in the triceps by locking out the elbows and pushing the ground away as hard as possible at the top.
Make it harder
- Single-Leg Table Top: Lift one leg off the floor and extend it straight out while keeping your hips level.
- Marching Bridge: Alternately lift one knee toward your chest at the top of the bridge to challenge core and pelvic stability.
Frequently asked
- What muscles does the table top bridge work?
- The table top bridge primarily targets the glutes, hamstrings, quadriceps, and trapezius, and also works the abs, erector spinae, and obliques as secondary muscles.
- What equipment do you need for the table top bridge?
- The table top bridge requires no equipment — just your body weight.
- Is the table top bridge good for beginners?
- The table top bridge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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