Tabletop Start - Thoracic Bridge
Tabletop start thoracic bridge is a bodyweight exercise targeting the lats and thoracic spine, with secondary engagement of the lower back, shoulders, and chest. It involves lifting the hips into a reverse tabletop to open the chest and extend the spine, serving as a foundational movement for deeper backbend progressions.
How to do it
- Sit on the floor with your knees bent and feet flat, and place your hands behind you with fingers pointing toward your body.
- Press through your hands and feet to lift your hips until your body forms a flat tabletop position, parallel to the floor.
- Squeeze your glutes, drop your head back slightly, and open your chest upward.
- Hold the tabletop position for 2-3 seconds, then slowly lower your hips back to the floor.
- Repeat for the desired number of repetitions.
Form cues
- Keep feet flat and fingers pointing toward your body.
- Press firmly through your hands and feet to lift your hips.
- Squeeze your glutes at the top of the movement.
- Open your chest upward while dropping your head back slightly.
Breathing: Inhale as you lower to the floor, and exhale steadily as you press up into the tabletop position.
Common mistakes
- Placing hands too far forward, which strains the shoulders and reduces support.
- Rushing the movement without holding the top position, which limits spinal mobility benefits.
- Failing to squeeze the glutes, leading to lower back discomfort instead of hip extension.
Muscles worked
Primary: lats. Secondary: lower back, shoulders, chest.
Suggested sets & reps
Get fitter
2–3 sets × 6–10 reps, rest 60 s
Lose weight
2–3 sets × 8–10 reps, rest 45 s
Build muscle
3 sets × 8–12 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel wrist or shoulder discomfort, ease off and reduce your range of motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Where should I feel this exercise?
You should feel a gentle stretch across your chest and shoulders, along with engagement in your upper back, glutes, and arms.
Can I do this if my wrists feel stiff?
Yes, but you can adjust your hand angle slightly outward or ease into the movement if you feel discomfort in your wrists.
How often can I practice this mobility movement?
You can include this in your warm-up routine 2 to 3 times per week to help improve upper body mobility.