Legs · Dumbbell
Weighted Dumbbell Table Top Bridge
How to do the weighted dumbbell table top bridge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Sit on the floor with your knees bent, feet flat, and hands planted behind you. Hold a dumbbell across your hips. Drive through your heels and hands to lift your hips until your torso and thighs form a flat tabletop, squeezing your glutes at the top. Lower under control.
- 1Feel your glutes and hamstrings drive your hips up to the tabletop
- 2Press the floor away with both hands to open your chest
- 3Squeeze your glutes hard and hold the flat top position
Common mistakes
- Don't let your hips sag below the tabletop line
- Avoid letting your head drop back hard; keep your neck neutral
- Don't let the dumbbell slide off your hips; keep it controlled
Muscles worked
The weighted dumbbell table top bridge mainly works the glutes and hamstrings, with the lower back, forearms, lower abs, and quads assisting.
- GlutesPrimary
- HamstringsPrimary
- Lower BackSupport
- ForearmsSupport
- Lower AbsSupport
- QuadsSupport
- TricepsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- ObliquesMinor
- CalvesMinor
- Front DeltsMinor
- Rear DeltsMinor
Kovo programs the weighted dumbbell 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
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- 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.