About this exercise
A full-body mobility position where the body forms an inverted table shape with palms and feet flat on the floor and hips lifted. It opens the chest and hip flexors while building strength in the glutes and triceps.
Reverse Table Top
Step by step instructions, muscle activation and variants for the Reverse Table Top.
MediumAbsGlutes
How to Perform
- Sit on the floor with knees bent and feet flat, hip-width apart
- Place your palms flat on the floor behind you with fingers pointing toward your feet
- Press through your hands and feet to lift your hips off the floor
- Drive your hips upward until your torso is roughly parallel to the ground
- Squeeze your glutes and draw your shoulder blades together to open the chest
- Hold the position, breathing steadily, for the prescribed duration
- Lower your hips back to the floor with control to release
Muscle Activation
Primary
AbsGlutes
Secondary
TricepsQuadricepsHamstringsRear shouldersObliquesTrapezius
Common Mistakes
Common mistakes content is coming soon.
About the Reverse Table Top
The Reverse Table Top is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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