Core and shoulders

7 Tabletop variations, from gentlest to strongest

Also called quadruped, hands and knees position, all fours.

The hands-and-knees position that a great deal of the library starts from. On its own it is a spinal stability drill, and the versions change how much load the hands and the back are carrying.

Start here

The list runs from the most supported version to the most demanding. Tabletop: Hands on Chair is the one to begin with. Harder is not better: the version you can do without gripping is the one doing the work.

Every version in the library

1. 1 · Stability / Core · 30 to 60 seconds

   Tabletop: Hands on Chair

   The most gentle way to begin training spinal stability in a hands-and-knees position: the raised surface takes much of the demand off your back so you can build confidence safely.

   Make it work for you: Gaze forward cue. Reduce hold time

2. 2 · Stability / Core · 30 to 60 seconds

   Tabletop: Forearms

   Trains spinal stability while completely removing load from your wrists, making it a great option if your hands or wrists are sensitive while still building your back's support system.

   Make it work for you: Gaze down cue. Blanket under knees

3. 3 · Stability / Core · 30 to 60 seconds

   Tabletop: Blanket Under Knees

   Provides the same deep spinal stability training as classic tabletop, with added knee comfort so you can hold the position longer and focus on building core control.

   Make it work for you: Gaze down cue. Forearm support. Fists

4. 4 · Stability / Core · 30 to 60 seconds

   Tabletop: Classic

   Builds the deep spinal stabilisers that support your back and reduce strain on passive structures: one of the most foundational therapeutic movements for back care.

   Make it work for you: Gaze down cue. One knee forward modification. Blanket under knees

5. 5 · Stability / Core · 30 to 60 seconds

   Tabletop: Narrow Base

   Challenges your lateral stability by narrowing your base of support, helping you develop the side-to-side core control that protects your spine during everyday movement.

   Make it work for you: Classic version. Gaze down cue. Fists

6. 6 · Stability / Core · 20 to 40 seconds

   Tabletop Hover

   An advanced core and shoulder stability challenge that lifts the knees just off the floor for a demanding, whole-body isometric hold.

   Make it work for you: Use Tabletop: Classic instead. Fists. Forearm support instead

7. 7 · Stability / Core · 30 to 60 seconds

   Tabletop: One Knee Stepped Forward

   The asymmetrical leg position adds a gentle challenge to your pelvis and SI joint, building the motor control needed for activities that require one-sided stability like walking and climbing stairs.

   Make it work for you: Reduce step depth. Blanket under both knees. Forearm support

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

Every version above is drawn from the clinically authored Vinys library. This page is general movement information, not medical advice, and it is not a diagnosis. What helps for a specific condition.