Weighted Dumbbell Table Top Bridge

Muscles worked

Setup

1. Sit on the floor with your knees bent and feet flat, hip-width apart.
2. Place a dumbbell horizontally across your hip creases, holding it securely with both hands.
3. Position your hands on the floor behind you, shoulder-width apart, with fingers pointing toward your heels.
4. Engage your core and pull your shoulder blades back to open your chest.

How to do it

1. Exhale as you drive through your heels to lift your hips until your torso and thighs are parallel to the floor.
2. Squeeze your glutes at the top of the movement, ensuring your knees are stacked directly over your ankles.
3. Inhale as you slowly lower your hips back toward the floor with a controlled 3-second tempo.
4. Stop just before your glutes touch the ground to maintain constant tension on the muscles.

Form checklist

• Keep your neck neutral by looking toward the ceiling at the top of the bridge.
• Ensure your shins remain vertical at the peak of the movement.
• Avoid over-arching the lower back; focus on a posterior pelvic tilt at the top.
• Keep your weight distributed through your heels rather than your toes.

Pro tips

• Think about 'tucking' your tailbone toward your knees at the top to maximize glute and oblique engagement.
• Press firmly through your palms to engage your triceps and upper back, creating a more stable 'table' structure.

Make it harder

• Perform the movement as a single-leg bridge by extending one leg straight out while the other drives the weight.
• Add a 5-second isometric hold at the top of each rep to increase time under tension for the core and glutes.

Frequently asked

What muscles does the weighted dumbbell table top bridge work?

The weighted dumbbell table top bridge primarily targets the glutes and hamstrings, and also works the erector spinae as secondary muscles.

What equipment do you need for the weighted dumbbell table top bridge?

The weighted dumbbell table top bridge requires no equipment — just your body weight.

Is the weighted dumbbell table top bridge good for beginners?

The weighted dumbbell table top bridge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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