Reverse Chest Tabletop Rock Stretch
The Reverse Chest Tabletop Rock Stretch mainly works the glutes & hips and hamstrings, with help from the lower back and triceps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Reverse Chest Tabletop Rock Stretch Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Triceps (triceps brachii)
How to do the Reverse Chest Tabletop Rock Stretch
Setup
Sit on the floor with knees bent and feet flat, about hip-width apart. Place your hands on the floor behind you, with fingertips pointing toward your heels.
Execution
Press through your heels and palms to lift your hips toward the ceiling.
Squeeze your glutes at the top as you form a straight line from your knees to your shoulders.
Keep your chest open and shoulders retracted.
Slowly lower your hips back down toward the floor without fully resting your weight, then repeat the movement consistently for the duration of the set.
Key Tips
Maintain a neutral neck position by looking straight ahead or slightly upward.
Do not overextend the lower back; focus the movement on driving with the glutes.
Reverse Chest Tabletop Rock Stretch FAQs
What muscles does the Reverse Chest Tabletop Rock Stretch work?
The Reverse Chest Tabletop Rock Stretch mainly works the glutes & hips and hamstrings, with help from the lower back and triceps. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Reverse Chest Tabletop Rock Stretch?
None. The Reverse Chest Tabletop Rock Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Reverse Chest Tabletop Rock Stretch go on?
It belongs on leg day in a push/pull/legs routine.
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