Table Top Bridge Jack
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The table top bridge jack is a bodyweight hip exercise that combines a glute bridge hold with a lateral leg jack, simultaneously working the glutes, hip abductors, and hamstrings. Performed on the floor with no equipment, it challenges hip stability and abductor strength while keeping constant tension on the posterior chain. It is a practical option for warm-ups, conditioning circuits, and glute activation work.
Table Top Bridge Jack: So führst du sie aus
- 1Lie flat on your back with your knees bent, feet hip-width apart, and arms resting at your sides with palms facing down.
- 2Press through your heels and drive your hips up until your body forms a straight line from shoulders to knees — this is the bridge position.
- 3Brace your core and squeeze your glutes firmly to hold the bridge stable.
- 4Keeping your hips level and lifted, slide both feet outward along the floor, spreading your knees wide as you jack your legs apart.
- 5Pause briefly at the widest position, maintaining the bridge without letting your hips drop.
- 6Bring both feet back together to hip-width, restoring your starting stance while keeping your hips elevated.
- 7Repeat the jack movement for the desired number of reps before lowering your hips back to the floor under control.
Technik-Tipps
- Keep your glutes actively squeezed throughout the entire set — letting them relax causes your hips to sag and reduces the training stimulus.
- Move your feet smoothly and at a controlled pace rather than snapping them out and in; slower reps increase time under tension on the abductors.
- Focus on keeping your hips level and square — avoid rotating or tilting to one side as you jack your legs apart.
- Press through your heels, not the balls of your feet, to keep the emphasis on the glutes and hamstrings rather than the quads.
Häufige Fehler
- Letting the hips drop between reps — lowering the hips removes tension from the glutes and turns the movement into a passive stretch rather than a strength exercise.
- Allowing the lower back to hyperextend into the bridge — this shifts load onto the lumbar spine rather than the glutes, risking discomfort over time.
- Rushing through the jack too fast — momentum takes over and the hip abductors do less work than intended.
- Feet sliding unevenly so one side leads the other — this causes asymmetrical hip loading and can reinforce imbalances.
- Raising the toes off the floor during the jack — losing heel contact destabilizes the bridge and reduces glute activation.
Häufig gestellte Fragen
What muscles does the table top bridge jack work?
The movement primarily loads the glutes and hip abductors (gluteus medius and minimus), with the hamstrings assisting to hold the bridge position. The core also works as a stabilizer throughout.
Is the table top bridge jack suitable for beginners?
Yes. It requires no equipment and the load is just bodyweight, making it accessible for beginners. Focus on holding a steady bridge before adding the jack movement if coordination is an issue.
How many reps should I do?
For activation and warm-up purposes, 10–15 controlled reps work well. In a conditioning circuit, 3–4 sets of 12–20 reps is a common range.
What is the difference between a regular glute bridge and a table top bridge jack?
A standard glute bridge is a vertical hip-hinge movement that primarily targets the glutes and hamstrings. The bridge jack adds a lateral leg-abduction component, bringing the hip abductors into play and increasing overall hip stability demand.
Can I make the table top bridge jack harder?
Yes — place a resistance band just above your knees to add extra tension during the jack, or slow down the tempo (e.g., 3 seconds out, 3 seconds in) to increase time under tension without any equipment.
