Quick Answer
Tabletop Bridge is a beginner strength exercise that targets your glutes and hamstrings. It uses only your bodyweight. Sit on floor, knees bent, feet flat on floor hip-width apart.
Video Tutorial
How to Perform the Tabletop Bridge
- 1
Sit on floor, knees bent, feet flat on floor hip-width apart.
- 2
Place hands on floor behind hips, fingers pointing towards feet.
- 3
Engage core, glutes, hamstrings.
- 4
Press through feet and hands to lift hips towards ceiling.
- 5
Aim for torso and thighs to be parallel to floor, forming a tabletop shape.
- 6
Keep neck neutral or gaze towards ceiling.
- 7
Hold the position for desired duration.
- 8
Slowly lower hips back down.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Tabletop Bridge isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Barbell Deadlift
Quadriceps, Glutes, Hamstrings, Lower Back • Barbell
Power Stairs
Hamstrings, Glutes, Quadriceps • Other
Single-Arm Kettlebell Swing
Hamstrings, Glutes • Kettlebells
Reverse Plank
Glutes, Hamstrings • Body Only
Romanian Deadlift
Hamstrings, Glutes • Barbell
Arch Body Rock
Lower Back, Glutes • Other
Frequently Asked Questions
What muscles does the Tabletop Bridge work?
The Tabletop Bridge primarily works your glutes and hamstrings. Secondary muscles include the lower back and shoulders.
What equipment do I need for the Tabletop Bridge?
The Tabletop Bridge needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Tabletop Bridge suitable for beginners?
Yes. The Tabletop Bridge is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Tabletop Bridge should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Tabletop Bridge every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train glutes and hamstrings more frequently, alternate harder and easier variations and keep overall weekly volume moderate.