Changing the challenge and putting more emphasis on the front of the hip and pelvis can be achieved in the table top position using the heel raises. This subtle movement is enough to destabilise the position and therefore put more load in to the weightbearing hip joint. At the same time the lifting leg is subject to force being provided from the gluteus maximus, across the SIJ and into the lower back.
Push the floor away with intent
Balance imaginary drinks on your lower back
Keep the ankles stiff whilst pushing the foot into the ground
Maintain a controlled pace
Targeted muscles trained
Rotator cuff group
Quadriceps (weightbearing leg)
Gluteus maximus (lifting leg)
Key movements trained
Rotator cuff co-contraction
This can be considered a progression from the Table top hold, or Table Top Shoulder tap when it comes to lower limb, hip and pelvis loading. Going into 3-point greatly loads the quadriceps on the weight bearing leg along with the abdominals and obliques which are controlling any lumbar rotation caused by the instability.