Reverse Table-Top with Single-Leg Raise

Setup

1. Begin seated on the floor with your knees bent and feet flat on the ground.

2. Place your hands on the floor behind your hips, with your fingers pointing toward your heels.

Execution

1. Lift your hips off the floor, keeping your back straight and your body forming a table-like shape (flat spine from shoulders to knees).

2. Engage your core and shoulders to hold this position.

3. Slowly lift one leg off the floor, bringing your knee toward your chest or extending it forward while maintaining the bridge of the hips.

4. Return your foot to the floor while keeping your hips elevated.

5. Alternate to the opposite leg and repeat the movement.

Key Tips

• Keep Hips High: Ensure your glutes remain contracted throughout to prevent your hips from sagging.

• Shoulder Stability: Keep your chest open and shoulders pulled back rather than hunching forward.

• Control: Move slowly rather than letting the leg swing with momentum to maximize core engagement.