Reverse Tabletop Hip Pulses

Muscles worked by the Reverse Tabletop Hip Pulses

Primary

GlutesGluteus Maximus

Secondary

Lower BackErector SpinaeHamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Reverse Tabletop Hip Pulses

1. Sit with the knees bent, the feet flat and the hands on the floor behind you.
2. Press into the hands and feet and lift the hips until the trunk is level with the knees.
3. Keeping the elbows straight, lower the hips a few centimetres.
4. Squeeze the glutes to lift them back to level.
5. Pulse for the desired number of repetitions and lower down.

Form tips

• Keep the arms locked: bending the elbows turns this into a dip.
• Drive the lift from the heels and the glutes, not from the lower back.
• Keep the chest open and the shoulders down away from the ears.

At a glance

Reverse Tabletop Hip Pulses in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Crab Dips
• High Plank
• Plank
• Reverse Plank
• Reverse Plank Dips
• Reverse Tabletop Hold
• Side Plank
• Side Plank Leg Lift Hold

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "reverse-tabletop-hip-pulses",
  "name_en": "Reverse Tabletop Hip Pulses",
  "name_de": "Hüftpulse im umgekehrten Tischsitz",
  "name_es": "Pulsos de Cadera en Mesa Invertida",
  "description_en": "Glute pulses from the reverse tabletop position: the arms stay straight and only the hips drop and lift, which keeps the work in the glutes rather than the triceps.",
  "description_de": "Gesäßpulse aus dem umgekehrten Tischsitz: die Arme bleiben gestreckt und nur die Hüfte senkt und hebt sich, sodass die Arbeit im Gesäß bleibt statt im Trizeps.",
  "description_es": "Pulsos de glúteo desde la mesa invertida: los brazos permanecen estirados y solo las caderas bajan y suben, de modo que el trabajo se queda en el glúteo y no en el tríceps.",
  "category": "strength",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "hamstrings"
  ],
  "goals": [
    "endurance",
    "strength"
  ],
  "tags": [
    "calisthenics"
  ],
  "variation_group": "plank",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Sit with the knees bent, the feet flat and the hands on the floor behind you.",
    "Press into the hands and feet and lift the hips until the trunk is level with the knees.",
    "Keeping the elbows straight, lower the hips a few centimetres.",
    "Squeeze the glutes to lift them back to level.",
    "Pulse for the desired number of repetitions and lower down."
  ],
  "instructions_de": [
    "Setz dich mit gebeugten Knien und flachen Füßen hin, die Hände hinter dir am Boden.",
    "Druck über Hände und Füße und heb die Hüfte, bis der Rumpf auf Kniehöhe ist.",
    "Halte die Ellbogen gestreckt und senk die Hüfte ein paar Zentimeter.",
    "Spann das Gesäß an und heb sie zurück auf Höhe.",
    "Pulse für die gewünschte Anzahl an Wiederholungen und senk dich ab."
  ],
  "instructions_es": [
    "Siéntate con las rodillas flexionadas, los pies apoyados y las manos en el suelo detrás de ti.",
    "Empuja con manos y pies y eleva las caderas hasta que el tronco quede a la altura de las rodillas.",
    "Con los codos estirados, baja las caderas unos centímetros.",
    "Aprieta los glúteos para volver a subirlas al nivel.",
    "Pulsa las veces indicadas y baja."
  ],
  "tips_en": [
    "Keep the arms locked: bending the elbows turns this into a dip.",
    "Drive the lift from the heels and the glutes, not from the lower back.",
    "Keep the chest open and the shoulders down away from the ears."
  ],
  "tips_de": [
    "Halte die Arme gestreckt: gebeugte Ellbogen machen daraus einen Dip.",
    "Treib den Lift aus Fersen und Gesäß an, nicht aus dem unteren Rücken.",
    "Halte die Brust offen und die Schultern von den Ohren weg."
  ],
  "tips_es": [
    "Mantén los brazos bloqueados: flexionar los codos convierte esto en un fondo.",
    "Impulsa desde los talones y los glúteos, no desde la zona lumbar.",
    "Mantén el pecho abierto y los hombros lejos de las orejas."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/reverse-tabletop-hip-pulses-start.webp",
      "peak": "images/flat/reverse-tabletop-hip-pulses-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "reverse-tabletop-hip-pulses");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.