Reverse Table-Top with Single-Leg Raise
The Reverse Table-Top with Single-Leg Raise mainly works the glutes & hips and core, with help from the lower back, triceps and shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Reverse Table-Top with Single-Leg Raise Muscles Worked
Primary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Secondary
Spinal Erectors (erector spinae); Triceps (triceps brachii); Front Shoulder (anterior deltoid)
How to do the Reverse Table-Top with Single-Leg Raise
Setup
Begin seated on the floor with your knees bent and feet flat on the ground.
Place your hands on the floor behind your hips, with your fingers pointing toward your heels.
Execution
Lift your hips off the floor, keeping your back straight and your body forming a table-like shape (flat spine from shoulders to knees).
Engage your core and shoulders to hold this position.
Slowly lift one leg off the floor, bringing your knee toward your chest or extending it forward while maintaining the bridge of the hips.
Return your foot to the floor while keeping your hips elevated.
Alternate to the opposite leg and repeat the movement.
Key Tips
Keep Hips High: Ensure your glutes remain contracted throughout to prevent your hips from sagging.
Shoulder Stability: Keep your chest open and shoulders pulled back rather than hunching forward.
Control: Move slowly rather than letting the leg swing with momentum to maximize core engagement.
Reverse Table-Top with Single-Leg Raise FAQs
What muscles does the Reverse Table-Top with Single-Leg Raise work?
The Reverse Table-Top with Single-Leg Raise mainly works the glutes & hips and core, with help from the lower back, triceps and shoulders. The main muscles are the gluteus maximus and rectus abdominis.
What equipment do you need for the Reverse Table-Top with Single-Leg Raise?
None. The Reverse Table-Top with Single-Leg Raise is a bodyweight exercise, so you can do it anywhere.
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