Reverse Tabletop: How-to, Benefits & Variations
Reverse tabletop strengthens glutes, triceps, and back while opening the chest. Sit, hands behind you, press hips up to table height. Counters desk posture in one move.
Reverse Tabletop: How-to, Benefits & Variations
Sit on the floor, hands behind you, feet flat. Now press your hips toward the ceiling until your body makes a table shape. The reverse tabletop opens your chest, fires your glutes, and strengthens your triceps in one position. It is the opposite of the slumped posture you spend all day in, and that is precisely why it works. Your body craves the reversal.
Yoga Before Bedtime 6
Petra Kapiciakova
How to Do Reverse Tabletop
Set up in the starting position for reverse tabletop. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Petra Kapiciakova cues: "When you drop your head all the way back, it's gonna feel really nice for the neck and deepening the stretch in your shoulders."
Complete the full range of motion. "Walk your hands kind of behind your hips... lifting the hips up, and then bring the hips towards the heels."
Return to the starting position with control. Your neck can be relaxed. You don't have to engage your neck.
Jessica Casalegno adds: "Blocks come slightly behind you... Exhale, lift your hips all the way up, meeting me in reverse tabletop."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The reverse tabletop directly supports this by targeting key muscle groups.
Coach's Tips
"When you drop your head all the way back, it's gonna feel really nice for the neck and deepening the stretch in your shoulders." - Petra Kapiciakova
Petra Kapiciakova
"Walk your hands kind of behind your hips... lifting the hips up, and then bring the hips towards the heels."
"Blocks come slightly behind you... Exhale, lift your hips all the way up, meeting me in reverse tabletop." - Jessica Casalegno
Jessica Casalegno
"Your neck can be relaxed. You don't have to engage your neck." - Jessica Casalegno
Jessica Casalegno
"You could either stay here or you could maybe extend the legs out... to a full plank." - Mish Naidoo
Mish Naidoo
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The reverse tabletop loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Reverse Tabletop Single Leg Bound
highReverse Tabletop Dips
mediumReverse Tabletop Shoulder Stretch
mediumSingle Leg Reverse Tabletop Pulse
highReverse Tabletop Pulses & Marches
highReverse Tabletop Lifts
mediumBenefits
Builds strength
The reverse tabletop targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The reverse tabletop directly addresses this.
Requires minimal equipment
No equipment needed. You can do the reverse tabletop at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the reverse tabletop with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Common form breakdown
Jessica Casalegno warns: "Your neck can be relaxed. You don't have to engage your neck."
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
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