Reverse Tabletop Hold

Muscles worked by the Reverse Tabletop Hold

Primary

Lower BackErector SpinaeGlutesGluteus Maximus

Secondary

HamstringsHamstring MusclesRear DeltsPosterior DeltoidTricepsTriceps Brachii

Also called: erector spinae, spinal erectors, lower back muscles, back extensors, glute, glutes.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Reverse Tabletop Hold

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.

Form 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.

At a glance

Reverse Tabletop Hold 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 Hip Pulses
• 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-hold",
  "name_en": "Reverse Tabletop Hold",
  "name_de": "Umgekehrter Tischsitz - Halt",
  "name_es": "Mesa Invertida Isométrica",
  "description_en": "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.",
  "description_de": "Ein statischer umgekehrter Tischsitz: Knie gebeugt, Hände unter den Schultern hinter dem Körper, die Hüfte auf Kniehöhe angehoben und gehalten, sodass Gesäß und gesamte Rumpfrückseite isometrisch arbeiten.",
  "description_es": "Una mesa invertida estática: rodillas flexionadas, manos bajo los hombros por detrás del cuerpo, caderas elevadas a la altura de las rodillas y sostenidas, de modo que los glúteos y toda la parte posterior del tronco trabajan de forma isométrica.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "core",
  "primary_muscles": [
    "erector_spinae",
    "gluteus_maximus"
  ],
  "secondary_muscles": [
    "hamstrings",
    "posterior_deltoid",
    "triceps_brachii"
  ],
  "goals": [
    "endurance",
    "strength"
  ],
  "tags": [
    "core",
    "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, fingers pointing towards the heels.",
    "Press into the hands and feet and lift the hips until the trunk is level with the knees.",
    "Open the chest, draw the shoulders away from the ears and look straight ahead.",
    "Hold the position for the prescribed time with the hips high.",
    "Lower the hips under control to finish."
  ],
  "instructions_de": [
    "Setz dich mit gebeugten Knien und flachen Füßen hin, die Hände hinter dir am Boden, die Finger zeigen zu den Fersen.",
    "Druck über Hände und Füße und heb die Hüfte, bis der Rumpf auf Kniehöhe ist.",
    "Öffne die Brust, zieh die Schultern von den Ohren weg und schau geradeaus.",
    "Halte die Position für die vorgegebene Zeit mit hoher Hüfte.",
    "Senk die Hüfte kontrolliert ab."
  ],
  "instructions_es": [
    "Siéntate con las rodillas flexionadas, los pies apoyados y las manos en el suelo detrás de ti, con los dedos hacia los talones.",
    "Empuja con manos y pies y eleva las caderas hasta que el tronco quede a la altura de las rodillas.",
    "Abre el pecho, aleja los hombros de las orejas y mira al frente.",
    "Mantén la posición durante el tiempo indicado con las caderas altas.",
    "Baja las caderas de forma controlada para terminar."
  ],
  "tips_en": [
    "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."
  ],
  "tips_de": [
    "Druck den Boden weg, statt in den Schultern zu hängen.",
    "Halte die Knie über den Sprunggelenken und gerade nach vorn zeigend.",
    "Lass den Kopf der Linie der Wirbelsäule folgen, statt ihn nach hinten fallen zu lassen."
  ],
  "tips_es": [
    "Empuja el suelo en lugar de colgarte de los hombros.",
    "Mantén las rodillas sobre los tobillos y apuntando al frente.",
    "Deja que la cabeza siga la línea de la columna en lugar de dejarla caer hacia atrás."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/reverse-tabletop-hold-main.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-hold");

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.