Reverse Tabletop
From sitting with knees bent and hands behind you, lift the hips until the torso and thighs form a flat tabletop. A beginner-friendly move for the glutes and back of the shoulders, and a good chest and shoulder opener.
Primary muscles
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Rear Delts
- Triceps
- Lower Back (Erector Spinae)
- Sets
- 3
- Reps
- 10–15
- Rest
- 30–45s
How to perform
Starting position
Sit with knees bent and feet flat, hip-width apart, hands on the floor behind the hips with fingers pointing forward.
Press through the hands and feet.
Drive the hips up until the knees, hips and shoulders form a flat line.
Hold briefly with the glutes squeezed and chest open.
Lower the hips back toward the floor and repeat.
Breathing: Exhale as you lift, inhale as you lower.
Coaching tips
Knees over the ankles at the top
Push the floor away
Squeeze the glutes
Common mistakes
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.