Target Muscle

    Glutes

    Equipment

    Body Weight

    Difficulty

    Beginner

    Category

    Strength

    LegsBody Weight

    Rear Decline Bridge

    The rear decline bridge is a bodyweight exercise targeting the glutes, with secondary emphasis on the hamstrings and lower back. It involves lifting the hips off the ground while lying on your back, engaging the posterior chain.

    Also Works

    HamstringsLower Back

    How to Perform

    1. 1

      Lie on your back with your feet flat on the ground and your knees bent.

    2. 2

      Place your arms by your sides with your palms facing down.

    3. 3

      Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.

    4. 4

      Hold this position for a few seconds, then slowly lower your hips back down to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Glutes Exercises

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