Exercise guide
Table Top Bridge Jack
- Intermediate
- Compound
- Rep-based
- Shoulders
This dynamic compound movement combines a reverse tabletop hold with a jumping jack motion of the legs to challenge core stability and posterior chain endurance. It builds functional strength in the glutes and hamstrings while placing a significant isometric demand on the triceps and deltoids.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the floor with your knees bent and feet flat, hip-width apart.
- Place your hands directly under your shoulders with fingers pointing toward your heels.
- Press through your heels and palms to lift your hips until your torso is parallel to the floor in a tabletop position.
How to do it
- While maintaining a high bridge, jump both feet out wider than shoulder-width apart.
- Immediately jump your feet back to the starting hip-width position.
- Exhale sharply as you jump the feet out and inhale as they return to center.
- Maintain a fast but controlled tempo, keeping your hips level throughout the set.
Form checklist
- Keep your hips lifted and parallel to the floor; do not let them sag during the jump.
- Press firmly through your palms to keep your shoulders active and away from your ears.
- Engage your glutes and core to stabilize your spine and prevent lower back arching.
- Land softly on the balls of your feet to reduce impact and maintain control.
Pro tips
- Focus on 'pushing the floor away' with your hands to maximize tricep and deltoid engagement.
- Imagine a glass of water on your stomach; try to keep your torso so still that not a drop spills during the leg movement.
Make it harder
- Increase the speed of the jacks to turn the movement into a high-intensity cardio challenge.
- Wear ankle weights to increase the resistance on the glutes and hip abductors.
Frequently asked
- What muscles does the table top bridge jack work?
- The table top bridge jack primarily targets the abs, deltoids, glutes, hamstrings, and obliques, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the table top bridge jack?
- The table top bridge jack requires no equipment — just your body weight.
- Is the table top bridge jack good for beginners?
- The table top bridge jack is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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