Reverse Tabletop Hold

A static reverse tabletop: knees bent, hands under the shoulders behind the body, hips lifted level with the knees and held, so the glutes and the whole back of the trunk work isometrically.

How to do it

1. Sit with the knees bent, the feet flat and the hands on the floor behind you, fingers pointing towards the heels.
2. Press into the hands and feet and lift the hips until the trunk is level with the knees.
3. Open the chest, draw the shoulders away from the ears and look straight ahead.
4. Hold the position for the prescribed time with the hips high.
5. Lower the hips under control to finish.

Tips

• Push the floor away rather than hanging on the shoulders.
• Keep the knees stacked over the ankles and pointing straight ahead.
• Let the head follow the line of the spine instead of dropping it back.

Muscles

Primary: Erector spinae, Glutes (max)

Secondary: Hamstrings, Rear deltoid, Triceps