How many turned-out tabletop lifts should you do per side when you are new to the exercise?

Two sets of 10 to 12 pulses per side is a sensible start, fewer than the straight-plane version since holding the rotation under load adds fatigue fast. Progress to three sets once the knee stays open through the whole set.

How do I make the turned-out tabletop lift easier or harder?

Make it easier by using a smaller degree of turnout or a smaller pulse range. Make it harder by holding the top position with a two-count squeeze, or by combining it with the straight-plane tabletop lift once the rotation feels controlled.

What does the turned-out tabletop lift add that the regular tabletop lift does not?

Turning the leg out shifts emphasis toward the upper and outer glute fibers and brings the hip stabilizers into play, which is why it is rated intermediate while the straight-plane lifts stay beginner level. It is a poor choice if you have hip impingement or groin discomfort with rotation, since holding that turned-out angle under load is the whole point of the exercise.

Intermediate

Barre Turned-Out Tabletop Lift

Adding external rotation, or turnout, shifts the emphasis from the meat of the glute max toward the upper fibers and the side seat, so it complements the straight-plane tabletop lifts nicely. The rotated position also brings the hip stabilizers into play, which is why it is rated intermediate. Keep the turnout coming from the hip socket, not from twisting the pelvis.

Equipment: Body Weight
Body part: Glutes
Type: Strength
Browse by muscle: Gluteus Maximus, Gluteus Medius
Browse by movement: Hip Abduction

How to do it

1
Set up on all fours with a neutral spine and square hips.
2
Bend one knee to ninety degrees and rotate the whole leg open from the hip.
3
Keep the foot flexed and the knee pointing out to the side.
4
Lift the turned-out thigh toward hip height, squeezing the outer glute.
5
Lower an inch and pulse upward in small controlled beats.
6
Hold the supporting hip stacked and resist letting the pelvis tip.

Tips

Rotate from deep in the hip so the knee opens without the pelvis twisting.
Feel the effort shift toward the side and top of the seat.
Keep the standing arm strong so the torso does not collapse toward the mat.

Variations

Common mistakes

The rotated knee slowly drifts back toward pointing at the floor as the set wears on, quietly turning the move back into a plain tabletop lift.
Shifting extra weight into the support-side hand tips the torso sideways instead of keeping both hips level.
The flexed foot softens as the leg lifts, taking a little tension away from the exact top-of-glute area this rotation is meant to target.
Rushing straight from the bottom to the top skips the slow, controlled turn-out that the hip rotation depends on.

Frequently asked

How many turned-out tabletop lifts should you do per side when you are new to the exercise?: Two sets of 10 to 12 pulses per side is a sensible start, fewer than the straight-plane version since holding the rotation under load adds fatigue fast. Progress to three sets once the knee stays open through the whole set.
How do I make the turned-out tabletop lift easier or harder?: Make it easier by using a smaller degree of turnout or a smaller pulse range. Make it harder by holding the top position with a two-count squeeze, or by combining it with the straight-plane tabletop lift once the rotation feels controlled.
What does the turned-out tabletop lift add that the regular tabletop lift does not?: Turning the leg out shifts emphasis toward the upper and outer glute fibers and brings the hip stabilizers into play, which is why it is rated intermediate while the straight-plane lifts stay beginner level. It is a poor choice if you have hip impingement or groin discomfort with rotation, since holding that turned-out angle under load is the whole point of the exercise.

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