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Glutes · Beginner

Reverse Tabletop Hip Thrusts

Hip-focused drill targeting the glutes with steady pelvis control.

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Reverse Tabletop Hip Thrusts demonstration

Exercise overview

Training details

GlutesHamstringsCoreShouldersTriceps

Equipment

Bodyweight

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit with the knees bent, feet flat, and hands placed behind the hips with the fingers in a comfortable direction.
  2. 02Press through the hands and feet to lift the hips into a reverse tabletop.
  3. 03Drive the hips upward until the trunk and thighs form a straight line while keeping the shoulders stable.
  4. 04Squeeze the glutes briefly at the top without dropping the head or flaring the ribs.
  5. 05Lower the hips under control toward the floor and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionIsometric CrabRelated variationCrab Reaches

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteGlute BridgeComparable substituteHip ThrustComparable substituteTrap Bar DeadliftComparable substituteBear Plank KickbackComparable substituteBody Weight Glute Bridge MarchComparable substituteChinese Front Plank

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