Table Top Bridge exercise animation (Male)

Table Top Bridge

Target muscle
Deltoid Posterior , Gluteus Maximus, Hamstrings, Infraspinatus, Quadriceps, Rectus Abdominis, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Equipment
Body weight
Body part
Hips
Type
Strength

The Table Top Bridge is a bodyweight strength exercise that targets the gluteus maximus, hamstrings, and quadriceps while engaging the posterior shoulder muscles — deltoid posterior, infraspinatus, teres major, and teres minor — and the trapezius lower and middle fibers for upper-back stability. It also braces the rectus abdominis, making it an effective full-body movement for building hip strength and shoulder stability.

How to do the Table Top Bridge

  1. 1Sit on the floor with your knees bent to roughly 90 degrees and your feet flat on the floor, hip-width apart.
  2. 2Place your hands flat on the floor behind your hips, fingers pointing toward your feet, arms approximately shoulder-width apart.
  3. 3Press evenly through your palms and heels to lift your hips toward the ceiling until your torso and thighs form a flat surface — the table top position.
  4. 4At the top, squeeze your glutes fully and brace your core by gently drawing your navel in.
  5. 5Keep your arms straight and pack your shoulders down away from your ears so the trapezius lower and middle fibers are actively engaged.
  6. 6Hold your gaze forward or slightly upward; avoid dropping your head or cranking it back.
  7. 7For timed holds, maintain the position for the prescribed duration. For repetitions, lower your hips under control until they lightly touch the floor.
  8. 8Touch down without fully releasing tension, then press back up into the table top for the next rep.
  9. 9Complete all reps or the hold, then sit back down with control.

Form tips

  • Drive equally through your heels and palms — favouring one side causes the hips to tilt and reduces glute activation.
  • Slightly externally rotate your upper arms so the elbow creases face forward; this better engages the deltoid posterior, infraspinatus, teres major, and teres minor and protects the shoulder joint.
  • Keep your shins as vertical as possible by pressing your knees outward over your toes, which maintains quad tension and protects the knee.
  • Actively push the floor away with your hands throughout the hold to maximise trapezius engagement and shoulder stability.
  • If wrist discomfort is present, make fists and press through the knuckles, or angle your fingers slightly outward to find a more comfortable wrist position.

Common mistakes

  • Letting the hips sag below shoulder height — this shifts load off the gluteus maximus and hamstrings and places excess stress on the lumbar spine.
  • Shrugging the shoulders toward the ears — this disengages the trapezius lower fibers and compresses the neck, reducing shoulder stability.
  • Hyperextending the neck by staring straight up — this strains the cervical spine; keep your chin slightly tucked and your gaze soft.
  • Using only a partial range of motion by not fully extending the hips — incomplete hip extension limits gluteus maximus and hamstring recruitment.
  • Letting the wrists collapse inward instead of staying stacked under the shoulders — misaligned wrists reduce stability and increase joint strain.

Frequently asked questions

What is the difference between a table top bridge and a regular glute bridge?

A glute bridge is performed lying on your back with hips pressed upward. The table top bridge starts seated upright and pushes the hips up with the arms behind you, which additionally loads the posterior shoulder muscles — deltoid posterior, infraspinatus, teres major, teres minor — and the trapezius, making it a more demanding full-body movement.

Which muscles does the table top bridge primarily work?

The primary movers are the gluteus maximus and hamstrings for hip extension, and the quadriceps to stabilise the knee. The deltoid posterior, infraspinatus, teres major, and teres minor support the shoulder girdle, the trapezius lower and middle fibers stabilise the shoulder blades, and the rectus abdominis braces the core throughout.

Can beginners do the table top bridge?

Yes. Beginners can start by holding the top position for 10–15 seconds before progressing to repetitions. If wrist discomfort is an issue, make fists or angle the fingers slightly outward, and gradually build wrist strength with more frequent practice.

How long should I hold the table top position?

For strength endurance, aim for 20–45-second holds. For strength development with reps, target 8–12 controlled repetitions with a 1–2-second pause at the top of each rep.

How do I make the table top bridge harder?

Increase hold time, add more repetitions, or elevate your feet on a low box or bench to increase the demand on the glutes, hamstrings, and upper-body stabilisers. You can also extend one leg straight out while in the top position for an additional challenge.

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