Table-Top Bridge
Strengthen your core & glutes! The Table-Top Bridge is a simple yet effective bodyweight exercise you can do anywhere.
The Table-Top Bridge is a compound exercise that mainly works the glutes & hips and triceps, with help from the core. No equipment needed: it uses just your bodyweight.
Table-Top Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Table-Top Bridge Variations and Alternatives
How to do the Table-Top Bridge
Sit on the floor with your knees bent, feet flat on the ground, and hands placed behind you with fingers pointing away from your body.
Press into your palms and feet to lift your hips up until your knees, hips, and shoulders form a straight line, resembling a tabletop position.
Keep your gaze upward, and ensure that your neck remains neutral to avoid strain.
Squeeze your glutes at the top of the movement for maximal muscle engagement.
Hold this raised position for a moment, then slowly lower your hips back down to the starting position.
Repeat for the desired number of repetitions and sets.
Make sure to perform the exercise with control throughout the movement, and avoid sagging your hips to maintain proper alignment and tension in the target muscle groups.
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Table-Top Bridge FAQs
What muscles does the Table-Top Bridge work?
The Table-Top Bridge mainly works the glutes & hips and triceps, with help from the core. The main muscles are the gluteus maximus and triceps brachii.
What equipment do you need for the Table-Top Bridge?
None. The Table-Top Bridge is a bodyweight exercise, so you can do it anywhere.
Is the Table-Top Bridge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Table-Top Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Table-Top Bridge variations and alternatives?
Similar exercises include the Bodyweight Chest Glute Bridge Press, Pose Setu Bandha Sarvangasana Bridge, Pose Setu Bandhasana Bridge and Bridge & Walk.
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