Table Top Bridge Jack
Begin in a tabletop position with your hands under your shoulders and knees under your hips.
Engage your core and simultaneously extend your right leg and left arm, keeping them parallel to the ground.
- Return to the starting position.
- Repeat on the opposite side, extending your left leg and right arm.
- Continue alternating sides for the desired number of repetitions.
How to perform the Table Top Bridge Jack
- Set up. Set up in a stable, balanced starting position appropriate for the Table Top Bridge Jack using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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