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Technique

  1. Sit with your knees bent and feet flat on the floor.
  2. Lift your hips into a Table top position and walk your feet forward to increase the distance from the hands

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Form tips

  • Focus on engaging the hamstrings and glutes.
  • Keep the chest open and shoulders away from your ears.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Back

Secondary

  • Biceps
  • Spine
Flexibility

Primary

  • Shoulders
  • Chest

Secondary

  • Biceps
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Rhomboid major
  • Middle trapezius
  • Lower trapezius
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Flexibility
Joint movements

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Progressions

e06n

Long supine plank

Intermediate

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Regressions

e0c9

Table top

Novice
e0xi

Square forearm supine plank

Novice
e0c3

Supine plank

Novice
e0s5

Supine plank raise

Novice
w01m

Table top to supported L-sit

Novice
e0gj

Rocking table

Novice
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