Long table top

Muscles

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

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

Form tips

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

Similar Exercises

• Square forearm supine plank
• Supine plank
• Supine plank raise
• Table top to supported L-sit
• Rocking table

Equipment

• Ground (hands or body)