Table Top Bridge Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Rectus Abdominis, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 5
- Alternate Names
- Hip Bridge, Glute Bridge
How to: Table Top Bridge
- Lie flat on your back with your knees bent and feet flat on the ground, hip-width apart.
- Press through your heels as you lift your hips off the ground, forming a straight line from your shoulders to your knees.
- Squeeze your glutes at the top of the movement and hold for a second.
- Slowly lower your hips back down to the starting position and repeat for the desired number of repetitions.
Common Mistakes
- Overextending the lower back during the lift.
- Not engaging the core muscles.
- Raising the hips too high, which can cause lower back strain.
Modifications
- Perform the exercise with feet on a raised surface for added difficulty.
- Use a stability ball under your feet for support.
Tips
- Keep your core engaged while lifting your hips.
- Avoid letting your lower back sag.
- Hold the bridge position for maximum effectiveness.
Table Top Bridge Alternatives
Tags
glutes
strength
hamstrings
hips
core
bodyweight