Legs · Bodyweight
Table Top Bridge
How to do the table top bridge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Sit on the floor with your knees bent, feet flat, and hands behind you with fingers pointing toward your feet. Drive through your hands and heels to lift your hips until your torso and thighs form a flat tabletop, then lower under control.
- 1Your glutes and hamstrings driving the hips up
- 2A stretch and openness across the front of the chest and shoulders
- 3Your shoulder blades pulling down and together
Common mistakes
- Letting your hips drop below the tabletop line
- Letting your head drop straight back; keep the neck supported
- Shrugging the shoulders up toward the ears
Muscles worked
The table top bridge mainly works the glutes and hamstrings, with the lower back, triceps, forearms, mid traps, lower traps, upper abs, lower abs, and rear delts assisting.
- GlutesPrimary
- HamstringsPrimary
- Lower BackSupport
- TricepsSupport
- ForearmsSupport
- Mid TrapsSupport
- Lower TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- Rear DeltsSupport
- LatsMinor
- Upper TrapsMinor
- ObliquesMinor
- QuadsMinor
- CalvesMinor
- Front DeltsMinor
Kovo programs the table top bridge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.